In a nutshell:
Let us help you find the get up and go we need to get fit:
- Age relevant activities
- Youtube workouts
- Simple steps
As most of us are aware it’s super important that we take physical exercise. As a carer, getting active is perhaps even more important, as it could prevent you from getting unwell and ending up in hospital, which would not only have a negative impact on you, but could also affect the person you care for. Exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Not only that, but it can also have a huge impact on improving your self-esteem and reducing the symptoms of depression and anxiety.
So, despite all the benefits, why don’t we do more exercise? More often than not it’s because we’re tired, stressed or exhausted (all the things that getting active can actually help with) or we feel that we don’t have enough time. We also sometimes see the ‘exercise world’ as a world for gym bunnies in their lycra attending their fourth spinning or aerobics class of the week. But here’s the thing, exercise doesn’t need to involve hours of workouts in the gym, it doesn’t even need to involve leaving the house.
The fact is, according to the experts at NHS Choices, if you’re an adult (19 years or over) you only need to do 30 minutes of ‘moderate-intensity’ exercise a day, five times a week, to stay healthy or improve your health.
That may sound scary, but ‘moderate-intensity’ activity actually just means taking exercise that will raise your heart rate and make you breathe faster and feel warmer. Climbing the stairs, walking briskly to the corner shop, mowing the lawn or simply putting your heart into cleaning the house, can all be adding to your 30 minutes a day target, all helping to maintain your long term health.
If you want to see more about the NHS Choices guidance on how much physical activity you need to do a week click on the links below for the recommendations for other age groups:
Getting active at home
As many of us are unable to leave the house during the day, let alone make it to the gym, here’s our guide to the best home-based exercises that are free and available on the web and also some of the latest and affordable technology that you can use to keep track of how active you are so you don’t have to.
The My fitness pal app has a great blog called ‘Hello Healthy’ that has some really simple and fun ways to look after your body and mind. To give you an example of the kinds of things they post here’s their total body workout with no equipment article.
There are hundreds of really fun 10 minute workouts on YouTube. Just type in ‘10 minute workouts’ into the YouTube search and see if you can find one that suits you.
Here’s a great one from the British Heart Foundation for beginners:
This is a little more intense, but has great reviews.
If working out YouTube isn’t your thing then there are some really simple NHS Choices 10 minute workouts that just involve following simple step-by-step instructions.