On this page you will find information on exercising to maintain health.
THE MAGIC PILL
If exercise was a pill everyone would be on it. It reduces the risk of all cause mortality by 30%, osteoporosis by 60%, heart disease and stroke by >30%, cancers by up to 40% and diabetes by 58% while also improving mental health and performance.
AEROBIC EXERCISE
You should aim to do 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic exercise a week. That means getting yourself puffed and your heart rate raised.
RESISTANCE EXERCISE
You should do resistance exercise at least twice a week. That means any exercise against resistance such as weights, resistance bands, or body-weight exercises. Start low and go slow to avoid injuries.
STRETCHING EXERCISES
Stretching and flexibility exercises improve the ability of a joint to retain its range of movement for physical activity. Examples are, Yoga, Pilates, Tai Chi. You should do these at least twice a week.
BALANCE EXERCISES
Balance exercises are aimed at improving balance and stability. They decrease the risk of falls and include step-ups, heal-toe walking, balancing on one leg etc. You should do these at least twice a week.