For some people finding the time and energy to do physical activity is hard, but as we all know exercise is important because it contributes to our health and wellbeing.
According to the NHS adults between the ages of 19 and 64 should exercise every day. All adults should aim to do strengthening exercises at least 2 days a week and either 150 minutes of moderate activity or 75 minutes of vigorous activity.
You can spread the exercise time over the course of a week so if you choose to do 150 minutes of moderate activity and you divide it by seven, you’ll only need to do just over 20 minutes a day. If you do the same for vigorous activity, then you’ll only need to do just over 10 minutes each day. It doesn’t sound too much when you spread it out over a week, does it?
Moderate exercise is supposed to raise your heart rate so that you are breathing faster. You should be able to talk, but, say the NHS, not be able to sing. The type of exercises you can do to get you warmed up and out of breath in a good way include:
You shouldn’t be able to have a normal conversation while you’re doing vigorous exercise. Examples of vigorous exercises include:
If you like to get your vigorous exercise training done quickly then you could consider HIIT (High Intensity Interval Training). This type of exercise means you do an intense activity, but only in a short burst and then you rest or slow the activity down. The activity should last for around 20 minutes, and you should aim to do it twice a week.
Have a look at YouTube for HIIT at home ideas. Joe Wicks has a gentle 15-minute home workout and there’s also an NHS, introduction to HIIT video.
Other vigorous workouts include:
If you are mobile, you can do a workout from home. Again, Joe Wicks has a 10-minute YouTube video for seniors. For someone who isn’t steady on their feet, Age UK recommend standing up from a sitting position and gentle stretching. The British Heart Foundation also have information about senior exercise including NHS chair-based exercises for mobility, balance and strength.
The NHS also recommend you do strengthening exercises at least twice a week. Examples of strengthening exercises include things you might do every day without thinking about it. Lifting up children, digging the garden, pushing a wheelchair and carrying heavy shopping bags are good examples.
Other exercises you can do to maintain your strength are:
Have a look at the NHS web page for strength and flexibility exercises with how-to videos and advice about aerobics and fitness.
If you find it difficult to exercise because you are overweight, then you might want to try and lose some weight. You can do this by following the advice on the British Heart Foundation website.
Or you can make an appointment with the pharmacy to talk about the possibility of weight loss injections. Before you start to use injections, you need to speak to a professional about any medical conditions you have to find out if the treatment is suitable for you.
Our weight loss service is opening in May. If you want to find out more give us a call on 01276 21002 or pop into the pharmacy and speak to a member of staff.
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