Fun, Facts & Fitness from Mary Morris MSc.
I am always in awe of the sheer number of benefits to exercising regularly and whenever I come across the extensive list, I am inspired to keep it up as much as I can for as long as I can. I feel lucky that being physically active comes naturally to me, whether that comes from my innate personality or maybe in my DNA. I just love to be moving!
Exercise works wonders in helping us to shape up as we slim down but it also has enormous health benefits that we don’t see but that can change our life.
If you have an ailment or condition that makes exercise difficult, simply focus on what you can do rather than what you can't do. I always encourage those I work with, that despite a possibly restricting condition (such as a neck or shoulder injury, bad back, or painful arthritic joints) there is always something they can do to boost their circulation and strengthen their muscles without making matters worse.
So, let’s revisit that list of benefits and I hope that, like me, when you read about the enormous value of being physically active and exercising regularly, it will motivate you to never stop, no matter what your age!
Exercise to protect our hearts
By getting slightly out of breath, and a brisk walk fits the bill perfectly, we push our heart to pump more blood with every beat, sending oxygen and valuable nutrients around our body. It is a muscle, and like any other muscle it responds brilliantly to being challenged. The end result is that our heart beats slower at rest (resting heart rate) and our blood pressure is reduced. But there is more... we improve our cholesterol and blood fat levels as well as controlling our blood sugar and insulin levels. Surely, all those positives have to encourage us to get out for a good brisk walk (or even a run for those who can!)
Exercise to power our muscles
We begin to lose muscle mass from as young as 30 years old but that can be seriously reversed by taking a whole-body approach to retaining our muscle strength. Working with weights or a resistance band (both of which work our muscles harder) is the answer and the good news is that just twice a week for 30 minutes or, if we prefer, a regular 10-minute blast on those major muscles, is all that is required. We will then retain our 'fast twitch' muscle fibres (the fibres that reduce the most as we age) that are key to staying strong and enable us to carry out everyday tasks more easily. We will also become a much more efficient fat burner, as stronger muscles are energy-hungry and burn many more calories. Great if weight loss is our goal. The whole-body strength workouts on our website fit the bill perfectly.
Exercise to strengthen our bones and keep our joints mobile
Stiffening joints and brittle bones need not be an issue if we keep exercising and doing the right type of exercise. Doing bone-loading exercises is crucial if we are to prevent osteoporosis and working with weights (either a resistance band, hand weights or simply our own body weight) will keep our bone-building cells more active. It is so important that we keep those joints moving, even if we suffer from arthritis. It enables us to maintain a good range of movement that helps us to hold a good posture and makes coping with our everyday tasks considerably easier.
Exercise to enhance our mood and sleep
There is now considerable evidence of the value of exercise in decreasing symptoms of anxiety and depression. It's like giving your brain a huge boost of mood-enhancing neurochemicals! The more we move the more our body releases endorphins (the feel-good chemicals) and serotonin (which enhances our mood and feeling of wellness). It has even been found to be as effective as prescribing medicine for mild to moderate depression.
For those who struggle to get a good night’s sleep, we know that exercise appears to improve sleep quality by reducing the time it takes to fall asleep and increasing the time spent in the deeper stages of sleep. Alternatively, if getting to sleep is your concern, then morning exercise may suit you better than later in the day, allowing the body's nervous system to wind down before bedtime.
Exercise to support our immune system
The evidence is constantly mounting regarding what an important role exercise plays in supporting the immune system. Maintaining an active lifestyle will keep that army of white blood cells working away to reduce inflammation in the body that can cause illness and disease. We also are now aware of the Thymus gland sitting above the heart that will continue to produce the all-important T cells to ward off infection. In 'active' older adults it keeps doing its job brilliantly.
Exercise to improve our balance
The biggest reason for the hospitalisation of older adults is falling and the after-effects can be life-threatening. Preventing falls in the first place has to be a priority and we constantly promote regular balance exercises to reduce the risk. It takes just a few seconds a day to stand on one leg. Make it a habit!
