Activity In Everyday Life

Make exercise a daily routine

MONTHS of being cooped up at home during the pandemic has meant a drop in activity levels for many of us. In some cases, this might lead to muscle weakness, clinically termed “deconditioning”. That’s why it is vital to take regular exercise.

“Regular activity can lower your risk of heart disease, stroke, some cancers, depression and dementia,” Caroline Abrahams, charity director at Age UK, says.

“Moving more also helps your thinking skills – like problem-solving, decision-making and remembering facts and words.

“Being active can lessen aches and pains, help you stay steady on your feet and boost mood.”

Increased activity can also help the management of more than 20 longterm health conditions, including depression and Type 2 diabetes.

Age UK is one of the charities involved in the “We Are Undefeatable” campaign, encouraging those with long-term conditions to be physically active.

“Movement makes you feel better, otherwise you end up tired and sedentary,” Frances Dickins, director of training at the Keep Fit Association, says.

“It’s important to maintain your strength, good posture and your sense of balance to prevent falls.”

You can include exercise in your everyday life.

If you live in a house with stairs, use these as part of a keep-fit routine (but make sure you’re wearing the right shoes). Pick up a water bottle and use it as a weight.

“Get up after every hour of sitting,” Frances advises. “Go into the garden, do some housework.

“If you’re not mobile, try some seated exercises: rolling the shoulders, gently moving ankles, hips and knees.”

The Keep Fit Association has produced a “Movement Made Easy” DVD, which includes a gentle warm-up from seated to standing and an exercise section including two options – free standing or seated.

“Each section is at a different level, so you can choose the one which matches your fitness level,” Frances says.

“If you haven’t exercised for a while, the warm-up might be enough to start with, then build up gradually.”

The DVD includes practical advice, such as making sure the space around you is clear and the room is well lit and ventilated.

Going outdoors for a walk is highly beneficial, Frances says.

“Walk a bit further every day, speed up mid-way, then slow down again.”

The Keep Fit Association has a limited supply of free DVDS – e-mail kfa@emduk.org or write to KFA National Office, EMD UK, 14 Graylands Estate, Langhurstwood Road, Horsham, West Sussex RH12 4QD.

To find a class near you (when guidelines allow) visit www.keepfit. org.uk. For classes running at Age UK centres, visit www.ageuk.org.uk. ■