You feel lethargic, grumpy, tired. All you want to do is sit, and veg… Watch some TV, grab a beer and chill. Perfect!
Well, no , not quite. I’m all for people taking time out and relaxing, but when if you’ve just had a non-active day where you spent much of it sitting already, the first thing you need to do is get moving.
Physically inactive people can lose as much as 3% to 10% of their muscle mass each decade after age 30.
Muscle aging may start at a relatively young age. By the time you’re in your 30s, age-related muscle loss may already have begun if you’ve neglected to take proactive steps to prevent it.
Your muscles help keep your metabolic system intact, and maintaining muscle mass helps protect you against metabolic and hormonal decline, obesity, diabetes, and cardiovascular disease.
So what should you make sure you’re doing before you take your seat for the evening?
To stay healthy, adults aged 19–64 should try to be active daily and should do:
at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
A mix of moderate and vigorous aerobic activity every week.
For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
2 minutes of Moderate aerobic exercise= 1 minute of Vigorous exercise
All adults should also break up long periods of sitting with light activity.
What will you get out if it all?
- Boost happy chemicals – slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria.
- Reduce stress – one of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.
- Getting outdoors – whether running, cycling, mountain climbing or walking, getting that fresh air into our lungs, our dose of vitamin D and a change of scenery from the norm will do our bodies and brains the world of good. A little fresh air, sunshine and exercise can work wonders for self-confidence and happiness.
- Boost self-esteem and improve positive self-image – as our bodies develop and our brains refresh themselves, we can’t help but feel good about ourselves.
- Weight watching – regular movement keeps your bodies furnaces going so you’re burning fat while you exercise, but also when you’re resting in between your workouts… you can burn fat while you sleep!
- Reduce feelings of anxiety – the chemicals that are released during and after exercise can help people with anxiety disorders. Getting outside or on the treadmill for some moderate-to-high intensity aerobic exercise can reduce anxiety sensitivity.
- Plus… It boosts brain power, improves memory, reduces cognitive decline and much, much more…
Always practise safety when beginning an exercise programme
Before you start an exercise programme, it is a good idea to check with your doctor