“Not enough time, Getting too old, I might hurt myself, I’d look silly going down the gym”. Just some of the reasons why many people are not physically active or exercising regularly. Scientists have proven not exercising is usually more dangerous than exercising regularly. Here are some ways to get at least 30 minutes of exercise into your day.
I’m fit enough!
Anyone of any age can improve or sustain his or her health by exercising. At whatever age muscles need to be exercised otherwise they waste away! Doing some exercise each day will keep your muscles strong.
A few reasons to exercise at least 30 minutes a day:
1) Can help you feel better and give you greater enjoyment from life. No one is ever too out of shape or too old to be more active
2) If you build up your body's strength it can help you maintain your physical independence
3) Can help prevent or delay some diseases like cancer, heart disease, diabetes, the onset of Alzheimer’s and it can make you feel happier
4) Lack of physical activity and not eating the right foods, together, can be a major underlying cause of ill health
The 30 minute workout
Exercise doesn’t have to involve going to the gym. It is easy to make exercise part of your daily routine by adding it to activities you currently already do:
- Briskly walking or cycling to the shops instead of driving
- Brisk walks
- Gardening
- Cleaning the house
- Raking leaves
- Climbing stairs many times
- Swimming
- Bike riding
The essential thing with these activities is to do them at a certain pace whereby you keep moving and active.
They should make you breath harder. A doctor specifies this as: If you can talk without any trouble at all, your not working hard enough. If you can’t talk at all, you are putting in too much effort.
What to focus on
Focus on four key areas to have the right combination of exercise.
1) Improve endurance
- 30 minutes of activity walking, cycling or even gardening etc either in 10-minute sessions or all at once
- A few days a week or everyday
2) Strengthening muscles
- When muscles are not used they waste away so it is important to exercise these muscles
- Lifting light-weights or doing sit-ups or squats will help build muscle
- With enough muscle you have the strength to get out of a chair on your own or go for long walks.
- Keeping your muscles in shape can help stability and prevent falls
- Using your muscles can also make your bones stronger, this means you are less likely to hurt yourself if you do fall
3) Improve balance
- Standing on one foot, then the other. If you can, don’t hold onto anything for support.
- Standing up from sitting in a chair without using your hands or arms.
- Walking heel to toe (This way the toes of the foot in the back should touch the heal of the foot in front)
4) Improve flexibility
- Stretching helps keep you flexible and allows you to move more freely.
- Always stretch when your muscles are warmed up (after a brisk walk for instance)
- Never stretch so far that it actually hurts
The guidance above gives examples of simple ways to do light exercises that can be very beneficial. We recommend you contact your doctor prior to starting any exercise programme.
Useful links:
BBC Fitness Pages
Surrey Walking Clubs
Surrey Cycling Clubs
Local leisure Centres