
The importance of incorporating more physical exercise into daily life
The prospect of engaging in exercise can become a little intimidating as we age – particularly for those who aren’t used to it. However, engaging in some form of physical activity each day has been shown to have long-term health benefits, helping to stave off a range of illnesses – from diabetes and heart disease, to some cancers.
No matter your age, there’s strong evidence to suggest that regular physical activity can promote a healthier and happier lifestyle overall, whilst also increasing your lifespan. As we age, though, we become more prone to falls, as well as aches and pains. Engaging in regular exercise can help to stave off health complications associated with aging, maintaining happiness and independence.
Whilst the recommended daily exercise varies between age groups, for older adults, it averages at around 150 minutes per week of cardiovascular work. This can be broken up into 10 minute exercise sessions each day – which, for most, is relatively easy to achieve.
Cardiovascular training for older adults is, in part, recommended in the form of moderate- intensity exercise. This includes activities that succeed in raising your heart rate and promoting physiological benefits, without causing too much strain on the body. If you’re new to exercise, you could try a mix of aerobic classes, fast-paced walking, bike riding or dancing. You could even research local community centres that hold regular exercise sessions – this way, you can get more active whilst gaining the opportunity to make new friends.
Active individuals can also engage in more vigorous exercise if they prefer, such as running, fast swimming and competitive sports, with additional weekly strength training. If this is too much, vigorous and moderate-intensity exercise can be combined.
In addition to 150 minutes of cardiovascular exercise, the NHS recommends two days of strength training per week. These are exercises that have targeted benefits, such as building muscle mass and controlling body fat; they’re also essential, though, for all aspects of daily movement, as well as bone strength.
Contrary to popular belief, you don’t have to attend the gym to engage in muscle strengthening exercises. At home, muscle strength training can be achieved by carrying heavily-weighted items, heavy gardening, body weight exercises such as sit-ups, and practices like yoga and Pilates.
Regular exercise is known for the physical health benefits it provides – from reducing blood pressure, to controlling joint swelling and arthritic pain. It’s not just our physical body that feels the benefits, though; regular activity can work to transform our mental health, suppressing feelings of anxiety and depression, whilst providing an instant mood boost.
It’s always a good idea to check with your GP first if you’re thinking of engaging in something new. If you don’t already live an active lifestyle, it’s well worth trying out a few different activities – not only for the health benefits, but also for the social opportunities you can gain, as well as the chance to discover a newly found hobby.