How to build physical activity into your daily routine
Whenever the conversation turns to physical activity, it inevitably ends up with a discussion about sport. But being physically active does not mean that you have to play sport, ever.
So, when we talk about being physically active, what are we referring to? And how can we build it into our daily routine?
1) Locomotion
Locomotion is self-powered movement, and however you do it, it is great. Whether it’s walking, running, swimming, cycling or simply taking the stairs – anything that raises your heart rate, makes you breath heavier and gets you warm counts. Chasing after your children in the park is physical activity, as is pruning the hedges in your garden.
5 suggestions:
- Take the stairs rather than the lift
- Get off the bus a stop early
- Cycle to the local shops to buy milk, rather than drive
- Go for a walk at lunchtime
- Look up and attend your local ParkRun
2) Stretching
Flexibility is possibly one of the most underappreciated elements of physical activity. Improving flexibility can help with your posture, it can reduce the likelihood of neck or back issues as you age and it’s an excellent way to help prevent injury. One of the most popular ways to improve flexibility is through yoga. Even one class a week can have a huge, positive impact.
5 suggestions:
- Go to a Yoga class
- Include stretching in your morning routine
- Stretch at your desk
- Use time when you are doing other things to stretch, like when watching the TV
- Check out the SanghaSTRETCH video
3) Lifting and carrying
Resistance training is important; the national guidelines are 2 to 3 sessions per week. The easiest way to perform resistance exercise is in a gym. However, a session of HIIT (high intensity interval training) utilising body weight exercises can be just as effective, as can body weight exercises on their own.
Those with manual jobs may not need to do any resistance work due to the demands made on them as they perform their job.
Regular resistance training can help to delay illnesses that come with older age, such as Sarcopenia (the gradual loss of skeletal muscle, which leads to balance issues) and Osteoporosis (where bones become brittle through loss of tissue).
5 suggestions:
- Include two sessions of resistance training per week
- Remain consistent, but don’t worry if you miss a session
- Learn how to lift heavy weights safely
- Recover
- Check out a SanghaFIT video