Keep Moving this Autumn
Stay connected and keep moving during November’s lockdown.
As England comes under a month of further restrictions to try to dampen the spread of Coronavirus, we are also heading into the colder and darker Autumn months - so it’s more important than ever that we maintain our health, fitness and wellbeing.
It’s the time of year that we often struggle to stick to healthy habits, even without the current additional stresses.
Our bodies are designed to move.
We have all heard reports about how sitting is bad for us. Sitting for long periods slows our metabolism, affects blood pressure, and alters how our bodies regulate blood sugar and break down body fat. Sitting for too long & too frequently can lead to weaker muscles, particularly of the legs, hips and back.
We are made to stand upright. Our heart, lungs and digestive system all work more efficiently when we are upright, and when we are physically active, our bones stay healthy, and our energy and our endurance increase.
Short bursts of physical activity are good.
The NHS advises that we should get at least 150 minutes of exercise or physical activity every week. That’s only a little more than 21 minutes a day.
Breaking up your day with several short sessions of movement has been shown to be good for your body, brain and mental outlook.
Choose to be active in lots of different ways: take a short walking break, rather than a coffee break. Walk up the stairs, instead of taking the lift. Stand up, and pace a little, while you’re on the phone. Do some squats or heel raises while you wait for the kettle to boil.
A little physical activity is better than none.
More is better still.
Whatever your age, research shows that regular exercise that raises your heart rate, making you breathe faster and feel warmer (both indicators of moderate intensity activty). This benefits your health and lowers the risk of problems such as diabetes, heart disease, stress and depression.
There is also substantial scientific evidence that more vigorous activity – where you are breathing hard and fast – is even more beneficial than moderate intensity activity.
People who do around 75 minutes of vigorous activity a week are less likely to suffer from a stroke and from certain cancers, to be at risk of osteoporosis or to be affected by dementia.
Activities such as aerobics or dance classes, riding a bike fast, jogging, hill walking, or circuit training are all examples of vigorous activities.
Find something you love – or do it any way.
We all suffer from lulls in our motivation to exercise, particularly as the short Autumn days make walking, running or cycling outdoors feel less appealing – or safe.
Doing something that you enjoy, that feels like time well spent on yourself, is easier to schedule into your week (and stick to), than something that feels like a chore.
But sometimes you just have to show up anyway: think of exercise as a necessary diary commitment, as necessary as a medical appointment. Keeping that commitment – even if it is only twenty minutes of activity – will help you to build momentum towards good habits now that will help you live a healthy and fulfilling life well into old age.
Need more inspiration for a healthier, more active week?
Have a browse of the online and (when restrictions ease) in-person classes offered by Fitness with Wendy Hall – or get in touch to see how I can support you.
Fitness with Wendy Hall - that’s me!
Pilates mat work Instructor, Body Conditioning Coach, Zumba Dancer. Exercise Referral and Lower Back Pain Management Exercise Specialism.