THE FIT FACTOR
THE National Health Service provides clear guidelines for weekly exercise to promote a healthier population. Meeting these recommendations can seem like a tall order. So what are they, and are they achievable?
Aerobic Exercise
The NHS recommends at least 150 minutes of moderate intensity aerobic exercise per week or 75 minutes of vigorous intensity exercise.
They recommend activities like brisk walking, jogging, cycling, or swimming to achieve this. Gym classes, dancing, sports, and hiking are also excellent ways to get the heart pumping and meet the aerobic exercise quota. Your daily walk to get your steps in doesn’t count as cardiovascular, your heart must be pumping to burn excess fat and sugars and to promote a healthier heart.
Strength Training
In addition to aerobic exercise, the NHS advises that we engage in strength training activities at least twice a week. This can include lifting weights, using resistance bands, or things you can do at home like push ups and squats.
Strength training helps build muscle, boost metabolism, and improve overall physical function.
You do not need to incur the expense of joining a gym but if you are new to exercising, I’d recommend you seek guidance and support from someone who can help you adopt the right posture and technique.
There’s a wealth of ideas online for lots of home based activities you can do.
Flexibility and Balance
We don’t stop exercising because we grow old, we grow old because we stop exercising
Motivational quote of the day
It is also recommended to do two sessions per week of gentle stretches and core stability to enhance joint mobility and reduce the risk of injuries.
They are good for improved posture and sense of relaxation which promotes mental well being.
This all seems to add up to huge chunks of our time which can be off putting. But remember, you are investing in yourself and you are worth making the changes for.
Integrating physical activity into daily life is achievable with a bit of tweaking here and there.
Opt for stairs instead of lifts, take short walks during your work breaks, or cycle to work. Small changes like these accumulate before you know it and significantly contribute towards your weekly goals.
Start with targets you know you can achieve and progressively challenge yourself to create a sustainable and enjoyable fitness plan that you look forward to rather than dread.
Doing physical activities with friends and family will also help them achieve their goals. Join a local class who can provide the necessary support and make exercise more enjoyable and social.
We run classes which cover all of these points specifically for those 60 years and over. Meeting the NHS weekly exercise recommendations is a commitment to yourself to safeguard your future health, giving you the best opportunity to be able to do the things you enjoy most for longer in life.