Our bodies are built to move!
Click here to get some ideas on some healthy habits
When we don’t move enough, it’s not just weight management that suffers, there’s a host of other negative consequences.
Most people think of movment and exercise in the context of wanting to lose weight and look good.
Whilst looking good and weight management are great benefits in themselves, movement and exercise have benefits far beyond this.
And often having a bigger ‘why’ for exercising can help with consistency, which is key to seeing change.
Reasons for moving
Bone density - as we age bone density decreases, increasing the risk of osteoporosis and fractures. This is particularly important for women 40+ experiencing decreasing estrogen levels, as this hormone plays a crucial role in maintaining bone density.
Cardiovascular health - regular exercise strengthens the heart, improves blood circulation and lowers the risk of heart disease, stroke and high blood pressure.
Muscle - not only does muscle mass improve functional independence as we age, it is also a marker of metabolic health. It helps to regulate insulin sensitivity which is linked to reduced risk of many chronic diseases.
Mental health - exercise releases endorphins (feel-good chemicals) which reduce stress and anxiety. It also improves cognitive function providing better focus and clarity.
Improved sleep - regular exercise can improve sleep quality in a number of ways, the main ones being reduction in stress, body temperature regulation and energy expenditure so the body is ready for rest and repair.
There are many different ways to move and exercise and it depends largely on your goals and your starting point.
And sometimes the best exercise for you is the exercise you can sustain, as consistency is key to success.
Below, however, are some general guidelines.
Where do I start?
Low impact activities - such as walking, yoga and pilates are great for improving cardiovascular health, posture and balance whilst being gentle on joints. Balance is so important as we age as 1 in 4 elderly die within 12 months of a hip fracture from a fall.
Swimming - a full body workout great for muscle strength and cardiovascular fitness.
Strength training - crucial for building and maintaining muscle mass and bone density. Particularly important for women 40 + who tend to lose a higher % (compared to men) of both. If you’re not lifting yet, this is a must for overall health and longevity as muscle also contributes to insulin sensitivy which improves overall health. Click here to read an article on this topic if you’re having challenges losing weight.
Exercise snacks - it’s not great for our physical or mental health to be sitting for long periods. Exercise snacks are a great way to break up your day, get your heart pumping and burn some calories. Some great exercise snacks include: skipping for 2 mins, 20 squats, 20 pushups, 5 chinups - I think you get the picture!