WE know it’s good for us, but dragging yourself to the local pool or out for a run can be tough.
The NHS recommends we get at least 150 minutes of moderate intensity activity a week (think brisk walks, bike rides and mowing the lawn), or 75 minutes of vigorous activity a week (like running, swimming and aerobics).
GettyYou don’t even need any kit to get started – bodyweight moves like squats can boost endorphins and your heart health[/caption]
However, according to gov.uk data only 61.4 per cent of us hit these targets – with 24 per cent of readers in our Sun Health poll saying they exercise less than once a week.
Whether you’re not sure how to start exercising and aren’t up for hitting the gym, or barely have time to even think about lacing up your trainers, don’t rule out exercise entirely.
Just two to three 20 minute sessions a week can make a real difference to your physical and mental health.
JENNY FRANCIS-TOWNSON suggests some easy, low-key ways to start moving today that’ll get your heart rate pumping and your endorphins flowing, that only take 20 minutes a pop…
GREEN FINGERS
Spring is coming so whether you’re bending down to pull up weeds, sweeping up leaves, pruning, digging or even turning your compost heap over, your garden can become your home gym.
WALK ON
Go for a walk at a fast pace that leaves you struggling to hold a conversation, or try walking uphill at a pace for 20 minutes.
SCRUB IT
Hoovering, scrubbing floors and even cleaning the bathroom for 20 minutes non-stop can get your heart rate up.
DANCE PARTY
Follow an online dance workout or stick on your favourite playlist and dance in your kitchen for a good dose of feel-good cardio.
BODY PUMP
Cycle through these three bodyweight moves – no kit needed – each as fast as you can:
FAST FEET: Stand with legs just wider than hip distance and lift one foot then the other on the spot.POWER SQUATS: Stand with feet hip distance apart. Bend the knees and send the bum back and down then push into your heels and return to standing. STAR JUMPS: Start with feet together and arms by your side. From here, jump your feet apart and bring your hands out to the side and above your head. Then jump back to the start position. Repeat.
HOW TO STAY MOTIVATED
When we do get the Lycra on, the aim is often weight loss, but there are so many other reasons to love moving.
So, once you’ve picked your way to workout, remember these benefits to stay super motivated, says LUCY GORNALL…
1. BODY BUILDER
TO stay strong, mobile and blissfully injury-free as you age, you’ve got to protect your muscles.
After 30, we naturally start losing muscle, but you can help counteract this decline with exercise that involves resistance, like doing weights or bodyweight exercises three to four times a week.
Rachael Sacerdoti, founder of It’s So Simple, says: “Use it or lose it is something I always think of when it comes to our muscles, and once it’s gone, it is incredibly hard to get back.”
No weights? Use bags or rice or tins to add resistance to exercises such as squats, lunges and bicep curls.
Bodyweight moves such as push ups and the plank are also great for the arms and abs.
2. CLOSE TO THE BONE
BEING active boosts bone health, which for women especially, is crucial thanks to hormonal changes during the menopause that can lead to osteoporosis (weakened, fragile bones).
Daily weight-bearing activities are your skeleton saviours, as these place stress on the bones, stimulating production of new bone.
Registered medical doctor Dr Sarah Brewer says: “These exercises are generally high impact in nature such as aerobics, gymnastics, dancing, racquet sports, jogging and running.
“You’d gain a significant benefit from just the equivalent of jumping up and down between ten and 30 times per day.”
3. HEART & LUNGS
BRISK walking and cycling – AKA aerobic exercise – really work your heart and lungs, which can help you live longer.
As a result, says Dr Brewer: “Exercise reduces your risk of premature death from coronary heart disease by more than 40 per cent.”
It also “lowers harmful blood cholesterol levels and blood pressure, reduces hardening of the arteries and improves circulation of blood to the heart through small, collateral arteries.”
4. ALL ROUNDER
REGULAR exercise reduces your risk of age-related death from all causes by around a quarter, which is huge.
And that’s even if you don’t start working out until middle age.
Dr Brewer says: “Exercise also reduces the risk of cancer of the colon, rectum or womb by up to a quarter and reduces the risk of diabetes by up to 40 per cent.”
She adds: “It reduces the risk of intestinal haemorrhage too.”
Try to move most days – many of the benefits are rapidly lost when you stop exercising!
5. ZONE IN
GETTING fit can do wonders for your body and your brain.
Dr Brewer says: “Exercise stimulates blood flow to the brain.
“It promotes the growth of new brain cells and the release of feel-good chemicals such as endorphins and serotonin to reduce stress and anxiety.”
She adds: “Physical activity can improve cognitive health, helping you think more clearly, focus and concentrate, learn, problem-solve as well as improve memory.
“Exercise also appears to protect the brain from ageing and neurodegenerative diseases, including dementia.”
6. SWEET DREAMS
DROP off faster and cut night time wake ups by moving more throughout the day.
“Physical activity also helps reduce daytime sleepiness,” says Dr Brewer.
“These effects are due to increased blood flow and the production of chemicals such as serotonin and dopamine, which are precursors for melatonin – our natural sleep hormone.”
Don’t get a sweat on just before bedtime though as it can leave you overstimulated and keep you awake.
7. FEEL GOOD
AND don’t forget the best thing about exercise, which can be difficult to remember when you’re getting up early for a workout, or hot, achy and out of breath, but the feeling afterwards is incredible.
Do it for the endorphin rush and the smug satisfaction of knowing you’ve achieved something!
If you’re completely new to exercise or have an underlying medical condition, speak to your GP before starting a fitness regime.
GettyEven hoovering can count as exercise if it gets your heart rate up[/caption] Read More