It’s easy to get bogged down when trying to figure out how much exercise we should be doing and how often we should be doing it. Alas, I am here to offer some hope that it is a lot more straightforward than it can be sometimes perceived! When it comes to following guidelines, the American College of Sports medicine(ACSM) functions as a great resource for evidence-based exercise guidance that is widely backed by the most recent research!
General activity
Overall, the guidelines offer the prompt “to sit less and move more”. This is encouraged due to the plethora of health benefits that come alongside living a healthy lifestyle! Improvements in blood pressure, heart disease as well as improvements in weight management are widely documented benefits of increased physical activity. Other evidence also highlights the link between physical activity and reduction in risk of all-cause mortality that comes alongside a more active lifestyle.
Cardiovascular activity.
When we talk about cardiovascular activity, we are referring to aerobic training that is going to challenge our cardiovascular system which is made up of our heart and lungs. 150 - 300 minutes of moderate intensity aerobic activity is what is currently suggested to ensure you are experiencing the purported benefits that physical activity has to offer! This can be a light jog, a brisk walk, a spin class or even a game of 5 a-side with the lads! Every minute counts!
Resistance training.
Resistance training is another important component when it comes to improving your quality of life and further enhancing the benefits that come alongside increasing your physical activity! Lifting weights at least 1 - 2 days a week where we are challenging each muscle group in our body is a great place to start! Resistance training has been highlighted as one of the more beneficial treatments when it comes to managing pain and function associated with disorders such as osteoarthritis and strengthening bones to decrease the risks of osteoporosis and muscle atrophy(wastage) - especially as we get older, this become all the more important! When we get older, we must continue to train and challenge the muscles and bones in our body - this helps us to better maintain and in a lot of cases - improve our strength and function and increase our quality of life as we get older!
The good news?
It is never too late to start.
“Start where you are. Use what you have. Do what you can." - Arthur Ashe
I am also delighted to announce that I am now offering an in person Personal Training service at kingfisher fitness club Waterford! Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited! Please visit my new website www.coachedbycashel.com for more info!
Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com
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