Exercise

During these challenging times, it is easy to withdraw into a certain lethargy, feelings of helplessness, and maybe even fear.

Although our short term fate is in many ways currently dictated by events outside of our control, that does not mean that we are hopeless to impact our own personal circumstances. Whilst we wait for the vaccination to roll out and hopefully bring us back to a sense of normality, it is crucial to remember that WE can effectively get busy protecting ourselves.

We know that this virus is particularly dangerous for people with underlying health conditions.  We have been living under these conditions for nearly 1 year. Within that time frame is is possible for an individual to completely overhaul their health and fitness, positively reducing their risk of being severely affected by COVID-19.    

It is never too late to start. What is required is a lifestyle change that relies on consistency, discipline, and importantly realistic, achievable changes.

The action plan is simple, and does not need to be overcomplicated.

There are three pillars of health that can be maximised to build health, wellbeing…and particularly at present, resilience.

• Exercise
• Diet
• Mindfulness

This is nothing new, it is a narrative that is often communicated, but unfortunately, often ignored! 

Lets look at Exercise.

It is recommended by the WHO that individuals get 150-300 minutes of moderate intensity aerobic exercise per week.

Or, at least 75-150 minutes of vigorous exercise throughout the week.

They advise that muscle strengthening activities are completed at a moderate intensity, that involve all major muscle groups at least 2 days per week.

Sedentary time should be limited and replaced with time being physically active, of any intensity, in order to reduce the negative health effects of being sedentary,

Adults over 65 are advised to follow the same guidelines, but as part of their weekly activity they are recommended to do 3 or more activities that emphasise balance and strength, to enhance functional capacity and prevent falls.

It is fairly well documented these days, but regular physical activity can:

• Improve muscular and cardiorespiratory fitness
• Improve bone and functional health
• Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression
• Reduce the risk of falls as well as hip or vertebral fractures
• Help maintain a healthy body weight

Furthermore, higher levels of physical activity in adults, and older adults improves:

• Risk of all-cause mortality
• Risk of cardiovascular disease mortality
• Incident hypertension
• Incident site-specific cancers (bladder, breast, colon, endometrial, oesophageal adenocarcinoma, gastric and renal cancers)
• Incident type-2 diabetes
• Prevention of falls 
• Mental health (reduced symptoms of anxiety and depression)
• Cognitive health
• Sleep
• Measures of adiposity

Full details can be found here – Physical activity (who.int)

So what does moderate intensity exercise look like?

The table below illustrates nicely what kind of activities can classified as light, moderate, or intense.

There are 10,080 minutes in a week. In light of knowing all of the great health benefits exercise gives us, if we are completely honest with ourselves, there is little reason for us not to complete 150 minutes of moderate exercise.

Here at Central Therapy, we are well placed to help you achieve these lifestyle changes. We take pride in helping people create positive change their lives. If you want to take the first step in improving your health and wellbeing, get in touch HERE!

We can have a chat about your current lifestyle, highlight your health and fitness goals, and create a plan to get you moving in the right direction.  

Next time I will take a quick look at diet. If we really want to create the healthiest, most resilient version of ourselves, we have to ensure that what we put into our body is going to play a positive role in fuelling our ‘system’.

For now….get outside, walk, run, dance around the house, power up your housework, wrestle with your kids…

The opportunities are endless. Stay fit, stay healthy, enjoy a happy life.

Alex