Tag: strength for health

Aren’t we in a bit of a pickle right now! 

With statistically one in every three of us adults not getting enough exercise and 81% of adolescents not getting enough exercise, you can’t help to wonder why. 

We know exercise is good for us, and in fact exercising in any form on a regular basis can vastly help prevent many diseases. 

‘Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, hypertension, stroke, diabetes and several cancers. It also helps to maintain a healthy body weight and can improve mental health, quality of life and well-being.’ WHO 

Stress, cancer, heart disease, poor mental health; it can all be combatted with just exercise. On top of the noncommunicable diseases we also have fall risks in our ‘mature’ populations. A fall for someone over 55 who exercises little increases the risk of serious joint and muscle injury and furthermore, risk of infection once hospitalised. Speaking personally, I watched as my own father in law became host to one infection after the next after a fall and subsequent hospital. He passed away after a number of months of antibiotics…

So what’s the problem? Why aren’t more of us exercising? 

Sure, it’s not as pleasant as a few glasses of wine and an evening of binge watching TV. “I’m tired after a long day of work, I’m not up to going to the gym!” 

I get it, I’m there myself.

• Up at 5am, 
• Training people from 6-9 ish, 
• Off to other ‘hobby’ job for 8 hours,
• Home by 7pm,
• Exercise??? 

I think for many people not choosing to exercise, the deciding factors are some of the following:

• Belief that an hour-ish of time is needed. ie not enough time.
• Not sure how to start.
• It will be too hard, intense, cause discomfort.

Essentially it nuts down to; TIME, WHAT, HOW. 

Having 45 to 60 minutes to exercise is a lovely, convenient way to package an exercise session, BUT, there is no science that days this is optimal or essential. 

Exercise for health covers a huge range of options but should ideally focus on your physical strength (not bodybuilding or CrossFit), cardiovascular health (think getting a bit of breath) and staying mobile and flexible (not necessarily yoga). 

The tools and methods may be widely variable. Maybe that adds to the complexity of deciding. 

If I may simply these, I’d say: 

• To get stronger is the skilful practice of movements that add to our everyday life. Pushing, pulling, lifting and carrying. 
• The effort required should not exceed what you consider a 70% effort. More simply, you perform a movement until you feel you have 2-3 repetitions of good technique left.
• To build cardiovascular health, find a low injury, lower skill activity that you can carry out for 20 – 30 minutes (to start off) at an effort where you can still talk, but you are aware of your breathing. Walking, cycling, mowing the lawn, pulling out weeds, playing with the kids / grandkids, dancing or prancing hehe. Bring fun can be a crucial factor us sustaining any cardiovascular activity. 
• Mobility is perhaps a little understood. But maybe a simple question could exposing or help define. ‘How easy is it for you to get down to the floor and back up?’ Or, can you put on your socks or shoes standing up, not sitting? Being mobile is being able to move your body as it was intended. Control, balance, flexibility. Developing mobility can be as simple as following a 5 minute morning routine of joint movements. I quite happily share my routine, in fact, here it is here. Mobility Routine

How much?

Whilst cardiovascular exercise can be daily, also just twice a week for 20 minutes can help.

Strength practice can take as little as 10 minute a day or a handful of 5 minute practices over a day! 

Mobility training can be carried out first thing in the morning or sprinkled throughout the day. 

Health and longevity 

Considering the potential impact on your health and vitality, spending as little as 5 minutes here and there and a 20 minute walk a couple of times a week does sound reasonable. 

Of course, you could spend 30 seconds emailing me below if you’re interested in going that step further, to get more detailed guidance and accountability from an experienced coach and trainer!