“Life is like riding a bicycle. To keep your balance, you must keep moving”
-Albert Einstein.
So the government recommendations on exercise are as follows for the over 65s (taken from the NHS Choices page for Physical Activity guidelines for the over 65s)
At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
OR
75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
OR
An equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Here’s my take on it. If possible follow the above, if not you should move every single day anyway. There should be no day where you are sedentary. There should be no day where physical activity isn’t part of your routine. It should be as natural to include movement in your day as it is to brush your teeth. The more you move the longer you will be able to move. It doesn’t have to be scheduled exercise, it can be walking to the shop to buy a newspaper, taking the stairs instead of the elevator/lift (and if possible don’t hold onto the bannister), playing with the grandchildren, going swimming for fun or dancing around the kitchen because your favourite song came on the radio. There are many different ways to include movement into your daily life so you don’t even realise you are doing it and after a while it will just be part of your life.
One of the best things (if not the best) you can do for your health and to stay independent is keep moving so choose one small physical activity you can integrate in your life and do everyday and start doing it today.
The post Never stop moving. appeared first on Whole Life Fitness.
Helen
Having worked in IT in London for 15 years I was made redundant in 2009. I had trained as a gym instructor whilst working and decided I would rather spend the rest of my career doing something I loved than look for another job in IT. I furthered my qualifications with a Certificate in Advanced Personal Training from the highly regarded Premier Training. Many personal trainers are generalists covering all areas of fitness but I took the decision to specialise in the over-50s and therefore went on to do a CYQ Award in Functional Training for the Independent Older Adult Level 3. My focus is on overall health rather than fitness. I believe that making small changes can have a long term positive effect on health and well-being.
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