Keep moving
Human beings were designed for movement and sitting down all day long is very damaging for health. We promote movement rather than exercise as many people often envisage exercise as a big event that they have to get dressed up for and go to a gym or an exercise class. Movement just means not being still.
We promote SWAP – Stand, Walk, Push. If you have not been engaged in active movement for a long time, then it makes sense to start with standing more. You have to stand before you can walk. Walking is wonderful form of movement and will cost nothing. Then when you are ready, you push yourself with more vigorous activity.
Movement can most certainly help with weight loss but there are many good reasons beyond weight loss to move. Being active is good for mental wellbeing and ensures good heart health and muscle strength.
Take home message – embrace movement, do it at your pace and enjoy it.
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Muscle mass the key to longevity
Strength
Strength training is where we push ourselves to put impact on our muscles and bones. As we age, we lose 8-10% of our bone and muscle mass for every decade after the age of 35. This is called sarcopenia. Sarcopenia is what results in frailty in old age. To help combat sarcopenia and osteoporosis, strength training is vital. Muscle is also the biggest sink in the body to take up glucose. Having muscle allows us to regulate blood glucose and is therefore a very important way to combat insulin resistance. Strength training also improves mobility, flexibility, and balance, making it easier to perform everyday tasks like walking, climbing stairs, and lifting objects. This can improve your quality of life, especially as you age. Stronger muscles and improved balance can help stabilize joints, reducing pain and the risk of injuries.
Walking is great for movement and gives us a good baseline for aerobic fitness but it is not enough to build muscle. Yoga and Pilates are great disciplines but will not be enough to build muscle.
To build muscle we have to lift weights and do compound movements like squats and push-ups (including modified versions).
If you are able to, joining a gym and working alongside a personal trainer (especially if you have never done strength training before) would probably be the best way to do this.
For many, the idea of going to a gym can be daunting let alone lifting weights. We would recommend trying out Fit for Life or Health Life Fitness (see links below). These exercise classes are a great introduction to strength training, mobility and balance.
Fit for Life Gloucestershire
Health Life Fitness