Getting active
You want to get active, however, you’re not sure where to start. Let’s start by explaining why keeping active can be so beneficial to your entire body and mind.
Did you know exercising regularly reduces your risk of death by up to 30%?
Our bodies need to stay conditioned and hydrated to maintain function. By keeping active the blood flow increases to our skin, muscles, organs and generally everywhere.
This increase in blood also increases the oxygen and white blood cells which all help to keep our body healthy.
Health benefits to getting active include:
1. Muscle tone and conditioning. Keeping active helps to condition the muscles keeping them oxygen-enriched and toned. This helps our bodies move easier and put less strain on the joints for movement. Having strong muscles and good joint mobility helps reduce your chances of having a fall.
2. Joint health. As we exercise and remain active the joints stay lubricated through the movement and this can prevent seizing or stiffness which can all lead to further pain.
People who suffer from osteoarthritis would also be encouraged to keep active with low-impact exercises such as swimming or walking. This helps to keep the cartilage (Protective layer to stop the bones from rubbing together) healthy. This cartilage can reduce without movement causing more pain and osteoarthritis to progress.
3. Improved sleep. It is a well-known fact that getting a good night’s sleep is key to staying healthy. The correlation between sleep and exercise has been studied for over a decade.
It has been found that working out regularly can have a small but positive effect on different aspects of sleep – total sleep time and quality of sleep being among them. We all want this don’t we?!
4. Mental health. One of the top proven benefits of exercise is its effect on mental health. Mild exercise for half an hour, three days a week, is enough to reduce depression, anxiety, and bad moods. It also improves self-esteem and cognitive function. Your GP will always advocate exercise – there are so many health benefits to being in the outdoors and fresh air.
Getting started can be tricky but when you do get started it doesn’t take long to feel the benefit.
It takes as little as 2-4 weeks of regular exercise to see improvements in strength and fitness.
SO… Let’s get you started. Here are some exercises to kick start your routine that can fit around your daily lifestyle and don’t take up much time (home-based activities).
Getting active with Squats:
Without holding on to anything, from sitting down on a chair slowly stand up, then at the same pace, bring yourself back down to a sitting position.
Doing this slowly will engage your thigh muscles and get them to work a bit harder.
Do 15 repetitions 3 times per day
Getting active with seated heel raise exercises:
While sitting in your chair, place both feet fully on the ground and slowly raise your heels off the ground until you cant bring them any higher, then slowly bring them back to the floor.
This movement will engage your calf muscles including the deep calf muscles which help improve circulation around the lower legs and body.
Do 15 repetitions 3 times per day
Getting active with walking:
At lunchtime go for a 30-minute walk around the park or to town or anywhere close by that you can fit 30 minutes of walking in.
Walking is a great way to stay active as it engages all of our lower limb muscles and can help reduce backache, and muscle aches and improve cardiovascular health.
These exercises are guides to help get more movement into your daily routine but any activities that increase your heart rate are great for your body.
We hope this helps get you started on your keep-active journey.
If you are struggling to get active or need help to move better get in touch and we will help you with any advice or point you in the right direction.
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