Exercise is medicine. Are you getting the right dose?
New Years resolutions are easy to make but hard to keep. So which ones will have the most impact and how do you keep on track?
Over the last decade, there has been a steep increase in chronic disease. These conditions such as heart disease, stroke and diabetes are leading causes of death and disability worldwide.
Chronic disease and poor health are not inevitable. While some chronic diseases can run in families, the most important risk factors are modifiable, meaning that lifestyle changes are effective in preventing and even reversing these conditions.
Research has shown us that inactivity and sedentary behaviour will increase your risk of chronic disease. We have a wealth of information to show exercise and physical activity will not only help you feel better but add years to your life. Exercise has added benefits; it can boost your mood, help manage depression, strengthen your immune system making you better able to fight off common infections as well as reducing your risk of heart disease, high blood pressure and even certain types of cancers.
Upping your physical activity levels this year could be one of the most important steps you take in improving your health.
How much exercise should we be aiming for?
The World Health Organisation (WHO) recommend;150 minutes of moderate-intensity a week or 75 minutes of vigorous-intensity activity a week
How to get started…
There is no right or wrong way to exercise, any activity that gets you moving, whether it’s a short walk or something more intense will be beneficial.
If it’s been a while, then start small. Sudden unaccustomed exercise could leave you feeling stiff and sore. This doesn’t mean its harmful but building up over a few weeks will give your muscles time to get used to it.
Make yourself accountable this year by setting goals. Make plans to go to 2-3 classes per week or meet your 10,000 steps a day. Exercising with others can be the kick you need to push yourself harder so try working out with friends or hire a trainer. There are options to suit everyone so choose something you enjoy. In the longer term, you’ll be more likely to commit if you’re having fun.
There are very few health conditions where exercise is not safe. In the vast majority of people, the benefits will outweigh any potential risks. Even people with arthritis and chronic back pain will benefit from exercise.
Need some help to get started? Get in touch using the form below
Dr Kerry Aston