The saying ‘healthy body, healthy mind’ is true but it’s also worth remembering that having a healthy body is an end in itself. The benefits of a healthy body are numerous and will help to ward off illness and aid recovery. Without maintaining a good level of fitness we will begin to feel a decline in our muscles’ strength and our flexibility and with that can come injury and illness.
Let’s look at the types of exercise we can engage with to help us maintain a healthy body into old age…
Resistance training is any form of exercise where you use weight (including your own body weight) to push or pull against something with added resistance to build or maintain muscle mass. Dumbells, powerbands, kettlebells, and even Pilates are a few examples of resistance training. As you age, some form of resistance training is essential to help maintain strength in your muscles as this will naturally decline. Resistance training is really great for those looking to improve the appearance of their body too. Resistance training helps to tone muscles so if you are looking to achieve a lean and toned body, this is the exercise for you!
If you have ever pulled a muscle in your back, or you spend a lot of time sat at a computer then you could have found yourself aching from the effects of over or underused muscles. Your body will really benefit from 10 minutes a day of stretching. Just 10 minutes per day can help keep muscles from tightening up or giving out! If you have a particular weak spot a quick google for some yoga or pilates moves to help with that area can help you see improvements quickly.
Aerobic exercise speeds up your heart rate and breathing. It’s important for your heart and lungs as well as your circulatory health. It can therefore help to reduce your risk of ill health. Types of aerobic activity you can enjoy include; swimming, running, brisk walking, cycling, aerobics. Anything that gets you a bit out of puff is working your heart and lungs. Don’t overdo it though!
How much exercise?
Aim for 30 mins 5 times a week with a mixture of aerobic and strength exercises. Try to work as many parts of your body as possible. Stretches can be done every day and are important if you are taking part in regular activity. Try to mix it up. Your body will get used to the levels and types of exercise you, keep it fresh with something new. You might discover a passion for something new and your body will benefit too.
Here are a few of our favourites;
Mountain walking – Fresh air, beautiful scenery and tone up that bottom
Jagua – Combining Ballet, Body sculpting, Stretches, Core training & balance this is fantastic for those who find normal aerobics too much jumping around!
Climbing – Indoor or outdoor this fantastic sport will work all parts of your body and it’s great for all ages. If you aren’t experienced then you might want to look at getting some professional guidance.