In Saturday's Times there was a useful article on keeping fit which recommended Pilates as part of a weekly exercise routine. Here are ten top tips for maintaining long term health and fitness.
1. MOVE - The WHO recommends that all adults should do at least 150-300 minutes of moderate exercise or 75-150 of vigorous exercise every week. This includes activities like running, swimming and cycling. Aim to do something every other day if you can and mix and match between cardio and weight training.
2. LIFT WEIGHTS - Offset the loss in bone density and muscle mass by lifting weights at least twice a week. From about the age of 30 your bone density and muscle mass decrease, but you can slow the rate down by using dumbbells, kettlebells or your own bodyweight with exercises like the plank.
3. SKIP for 5 minutes every day - it will help to strengthen the bones and is kinder on the joints than running.
4. EXERCISE WITH OTHERS - Studies show that working out in a group will increase your output and help your mental wellbeing.
5. BALANCE - Stand on one leg while you brush your teeth. In my last newsletter I wrote about balance and how it is important to practice balance exercises to maintain proprioception. Try standing on an uneven surface like a cushion.
6. BREATHE - Incorporate daily breathing exercises to beat fatigue. You might also want to try meditation as stress can leave you feeling exhausted. I'm reading a brilliant book called Breath by James Nestor which I will share with you in a later newsletter.
7. WALK - If walking is part of your regular exercise routine, you should aim to walk at a speed so that you can still hold a conversation, but fast enough that it would be difficult to sing!!
8. STAND - Researchers differ on how long you should stand every day. Some say that you should stand for at least 15-30 minutes every hour and others say that you should stand for at least four hours a day. However, everyone agrees that sitting for long periods is not recommended and that you should aim to move at least every 20 minutes.
9. STRETCH - every day if you can. There are many debates as to whether you should do dynamic or static stretching, but any stretching is better than none. Stretching helps to make your muscles flexible as well as your joints and tendons. Inflexibility leads to poor posture, back pain and injuries.
10. DO PILATES - And finally, if you haven't already, it's time to try Pilates!! Pilates is excellent for improving flexibility and posture. If you hold yourself better, you will feel better.
KEEP FIT AND CARRY ON!!
