Regular weekly exercise – If you make it fun, it will get done!
To remain in good health or to get yourself back to good health following a period of convalescence or laziness, adults are advised to undertake weekly physical exercise that incorporates both aerobic activity and muscle strengthening.
Aerobic activity is exercise that increases the heart and breathing rate which may get you out of breath. For example, walking regularly and challenging yourself by increasing your pace and stride length, taking the undulating route rather than the flat route and increasing distance will challenge your aerobic system making it stronger and efficient. Owning a dog or borrowing one may help to keep you interested in walking. Joining regular walking groups or arranging to go with groups of friends may also keep you committed.
Other ways to exercise aerobically are through cycling, cross-training, rowing, jogging, swimming, aqua aerobics, gym-based exercise classes, aerobics, dance fit and specific dance classes to highlight a few. There are numerous opportunities locally for water-based sports, for example, SUP, kayaking, sailing, surfing and gig rowing.
The advice from Health England is at least 150 minutes of aerobic exercise per week every week.
Exercising requires commitment and effort. If you are able to hold a conversation whilst exercising you are working at a level where aerobic activity is unlikely to be challenged. Aim to raise your heart and breathing rate so you are able to talk but unable to fully chat! This would be considered moderate-intensity aerobic activity. Vigorous activity will cause you to breath hard and fast and only allow you to say one or two words between pausing for breath. Both levels of activity are important in training the aerobic system and you should mix them up.
Specific strengthening exercises are encouraged at least twice a week to maintain muscle and bone strength which will help build resilience to pain and infections as well maintain healthy blood pressure and weight. The stronger and fitter you are the less likely you are to suffer injury. Resistance bands and weights are useful in training for strength which can be purchased for home use. Joining a regular exercise group that you enjoy such as Pilates and Yoga would be beneficial as when exercise is fun, it gets done!
Regular attendance at a gym where all the major muscle groups can be exercised through pushing, pulling and lifting are recommended also. Exercising at home or boot camps with body weight, resistance bands and extra load such as a weighted rucksack will tone and improve strength.
To keep track of your progress develop an exercise planner which allows you to record weights, repetitions, sets, time so you can chart your progress and plan future exercise goals.
When performed regularly with quality over time, you will notice improved health, better refreshing sleep, less stress and improved quality of life. You may lose weight, you may gain weight, you will be healthier and less likely to develop diabetes, heart disease and some cancers.
Less time sitting, more time active!
Make an appointment with one of the Fay Pedler team if you would like expert professional advice on being active. If you have stopped exercise because of injury let us take a look. If we can’t help you back to your previous exercise routine we can help develop a new one with you to achieve the same goals.
Join Sam for Pilates at Pedlers. Call reception to book into a block of Pilates classes at the clinic that will develop your strength and get you back into exercising regularly.
Can’t get to the clinic? Consider requesting a home visit from one of our experienced chartered physios.
Make it fun!