Do you know one of the best forms of exercise for your health is free?

Yes, FREE!!! and who doesn’t love a bargain?

So what’s this secret exercise?

Walking.  It can help transform people’s health according to The “Walking Works” report by the Ramblers and Macmillan Cancer Support.

“Walking works. It makes people happy, keeps everyone healthy and can even save your life.” 

If you have been dithering over whether to start being more physically active then you need to read that report and stop making excuses.

“Being active also slashes the risk of getting these serious diseasesby 20-50%:
• heart disease
• stroke
• type 2 diabetes
• colon and breast cancer
• Alzheimer’s disease.12, 13, 14”   Walking Works summary report (1.2MB, PDF)

Not only could it help improve your health it can also improve your social life. If you would rather not walk alone then Walking for Health offers free, local easy walks tailored to you. It has also been shown that encouragement and support from a group can increase motivation to exercise.  Walking outside can also be a great way of getting your daily dose of vitamin D.

If you fancy walking alone (and sometimes it is lovely to have time by yourselves) then have a read of this blog post  Walking your Way to Fitness

Whether you walk alone, with friends, with grandchildren or with the dog walking counts as part of the 150 minutes a week of physical activity you should be aiming for.

“ If a medication existed which had a similar effect to physical activity, it would be regarded as a wonder drug or a miracle cure.” 

Sir Liam Donaldson, The former Chief Medical Officer of England

Before starting any new exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training in the Farnham area, please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

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Park Bench workout.

Summer is coming (at last), we had a wasp in our kitchen the other day and the suncream has been dug out of the bathroom cabinet.

Whilst a walk in the park is always lovely on a sunny day you know how you could make it better?

A park bench workout!

Next time you pass a bench on your walk stop and do this 5 minute work out. If you know you only pass one bench then do it twice at the same bench.

Make sure you have been walking for about 10 minutes first so you are warmed up and then do some tree sprints.  Pick two trees and walk as fast as you can between them, use your arms as well.  If necessary rest for 30 seconds before continuing the walk at your normal pace. Try to do 2-3 tree sprints.

Exercises to do at the park bench

10 sit-to-stands

  1. Stand a few inches away from the bench with your back towards it.
  2. Sit down, then stand up again quickly, using your legs to push yourself up.

Easier modification:If necessary find a bench with an armrest and use one arm to help yourself push up but still try and use your legs as much as possible.

10 push ups using back of bench or seat of bench. (make sure the bench is securely anchored to the ground before attempting this)

  1. Stand with feet hip-width apart, 3 to 4 feet behind a bench
  2. Lean forward to place both hands on top of seat back slightly more than shoulder-width apart. Keeping body in a straight line from head to heels, bend both elbows to lower chest toward bench.
  3. Push back to starting position.

Easier Modification: Do these against a tree instead of a park bench.

Seated alternating knee to chest.

  1. Sit on the edge of the bench and lean back, place your hands behind you resting on the bench fingers pointing forward
  2. Lift your feet from the ground lifting your legs up.
  3. Keeping chest up and shoulders back pull your right knee to your chest, then return it to beside the left leg. Now pull your left leg to your chest, then return it.
  4. Alternate legs like this for 10 reps trying to keep your feet off the ground, you can leave your toes on the ground for balance if neccessary

Easier Modification: Leave your feet on the ground for balance and to take some of the weight off.

At the end of the walk remember to do some stretching
Before starting any new exercise program please check with your doctor and clear any exercise changes with them

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

Helen Witcomb is a personal trainer in the Farnham area, please go here Whole Life Fitness, Personal Training for the over 50s. for more information. This will open a new browser window.

3 hours walking a week may cut female stroke risk…

Now if you have been a reader of this blog for a while you know I am a huge advocate for just getting outside and going for a walk. It’s free, it gets you lots of fresh air and it can be sociable. So I am delighted that there is new research just published in Stroke magazine that shows that 3 hours walking a week reduces female stroke risk.  Now to be completely honest there were faults in the study but the conclusion drawn was the following

Conclusions—Recreational PA of moderate intensity was inversely associated with stroke incidence in women, whereas PA showed no effect on CVD risk in men. Increasing time dedicated to activities such as walking would be expected to help to reduce the stroke burden in women. ”

If you are looking for a way to start or even improve your fitness with walking may I suggest you follow the 6K Daily Steps Challenge set up by Over Fifty Fitness. A way to ensure you stay motivated is to rope in friends. Why should a catch up only be done over a cup of coffee and piece of cake instead find a lovely walk (maybe with a coffee shop or pub at the end!) and go, make it a weekly appointment in your diary.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training in the Farnham area, please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

Why you should step outside.

There is more to health than eating right and exercising. To be truly healthy you should have feelings of wellbeing, positivity and happiness with your life. If you have read my posts you will know how often I exhort getting outside for a walk to get some cardiovascular exercise, well now a research team from Peninsula College of Medicine and Dentistry has found that most trials that compare outdoor exercise to indoor exercise showed an improvement in mental well-being. In addition to this it states:

“exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.”

So getting outside is good for the cardiovascular system, good for mental wellbeing and also good for vitamin D levels (vitamin D deficiency is an established risk factor for osteoporosis and thus fractures.). As we age vitamin D levels decrease but it has been found that older people who get outside daily have the same vitamin D levels as younger people.

This quick post was inspired by an excellent blog I read this morning by Jackie Stewart

5 Ways to Find Happiness in Nature

So why don’t you take a step outside and go for a walk?

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

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