Starting to be More Physically Active.
Good and Bad News
We know that exercise of any kind is like a miracle cure for many health problems, and it’s one of the best things we can do to stay active and independent throughout our lives.
Recent research has shown that being more active can prevent more than 3 million cases of chronic disease in England alone; including depression, back pain, diabetes and dementia, which adds up to over £10 billion of savings in health care spending. So all of this is really good news.
NHS guidelines say that we should aim for about 150 minutes of moderate intensity a week, but worryingly more than one in four of us don’t even manage 30 minutes of exercise a week, and this is the bad news. However, the greatest health gains are seen in people who are the least active when they start to increase the amount of exercise they do.
Barriers
It’s very easy to say “be more active”, but we all face lots of barriers to exercising. It’s vitally important to do as much as you can to be active, especially as you age, so let’s talk about some of these barriers and some ways to overcome them.
Mobility
A huge barrier to being active is reduced mobility, which affects millions of people in the UK. While this can be a real challenge, there are still plenty of ways to be active while seated. Doing sit to stand exercises is a great way to strengthen your core and improve balance and stability. You can stay seated and lift weights (cans of baked beans are great for this), or do gentle leg lifts as you watch TV. There are lots of free videos to help, try the Get Active from Your S.O.F.A. (Sit on Fitness Apparatus) with comedian Bill Bailey as a starter.
“I Don’t Know Where to Start/I Might Hurt Myself”
The first step as always is to have a quick chat with your GP or healthcare provider. They’ll be able to make sure that you aren’t trying to do too much too quickly, and that it’s safe for you to start increasing your levels of activity.
If you haven’t been active for a while, start gently with something easy. Up and down the stairs at home, a walk around the block or even a little dance around the kitchen! These are all good ways to raise your heart rate and get moving. You can start slowly and try and challenge yourself to do more when you feel able. When you feel more comfortable being active, have a look for activities that you’ll enjoy near you. There are always lots of opportunities advertised by Local Authorities, Active Partnerships and community groups, and don’t forget to look in the local pages of your Tyne Valley Express as well!
“I Can’t Afford It”
It can be expensive to join a gym or go to classes, but there are plenty of ways of being active that don’t cost much or are free. There’s lots of support for people with long term health conditions available, including free gym memberships and classes, so check with relevant charities and support groups. One of the best ways to be active for everyone is walking. Just step out of your front door and get going, trying to walk a bit further or faster every time. If you can walk with a friend you can encourage each other, and even better if you have a friend or neighbour with a dog, that’s a regular walk that you can build into your schedule. Even a five minute walk can improve your mood, help you lose weight and increase your energy.
“I Don’t Have The Time”
Everyday life fills up our days, so it’s often hard to find the time to exercise. If you are pressed for time, try some ‘exercise snacking’. These are short 5 or 10 minute bursts of activity that you can fit in at home and can include marching on the spot, stair climbs or even doing squats as you are washing the dishes. Maybe try walking to the next bus stop along on the way to work, use the stairs rather than the lift in the office or go for a walk during your lunch break.
“I’m Embarrassed”
It can be quite stressful starting a new activity, so don’t be afraid to be active at home until you get some confidence. There are lots of printed guides available to help you, along with thousands of free videos that can support you to dance, box, walk and even swim all from the comfort of your living room.
A great place to start is the “We Are Undefeatable” website, which supports people to be active. You can find all the information you need at: weareundefeatable.co.uk.
Try and remember, while it can be daunting to be more active, the mental and physical benefits are huge. Even 5 minutes a day can make a real difference, so why not take the plunge today, find something you enjoy and take the first steps to a healthier you.