Updated exercise information

[Ianc2]

“People’s understanding of walking more and doing aerobic activity, keeping up the heart rate, has grown, but the need for us all to do two sessions of strength and balance exercise a week has been the Cinderella of public health advice,” said Louise Ansari from the Centre for Ageing Better, a charity set up with lottery funding a few years ago which jointly commissioned the expert review with Public Health England.

In 2011, the UK’s four chief medical officers issued guidance containing three pieces of exercise and activity advice, but only some of it has been well followed. Walking has become increasingly popular. But fewer people have taken on board the need to stand more and sit less and muscle strengthening and balance have been largely forgotten.

According to the Health Survey for England in 2016, 66% of men and 58% of women met the aerobic guideline – 150 minutes of moderate or 75 minutes of vigorous activity per week. But only 31% of men and 23% of women also did muscle-strengthening exercise and that dropped to 12% over the age of 65.

Muscles tend to be at their peak in our 30s, and the muscle tone is going by the time we reach 40 unless we actively work on it. The best forms of exercise, according to the review of evidence, are ball games, racket sports, dance, Nordic walking and resistance training – usually training with weights, but including body weight exercises which can be performed anywhere".

For your information and consideration Folks.

Ianc2

[secondtry]

Thanks Lanc2, I couldn't be asked to walk too boring without a dog but I found Nordic walking fine as one step (forgive the pun) towards a sport - in my case I think of my love of skiing. I have got to understand that the regular exercise of walking is so important for regular heartbeat and other stuff.

[CDreamer in reply to secondtry]

And the point of the post was that you also need to do strength and balance exercise as well............

If anyone wants info on what you can do in the home I recently came across a lovely lady who has just written this book - which is a very practical and well illustrated about what to do for strength and balance without going to gym or classes. And yes it does include standing on one leg.......... improves proprioception so good for the brain as well!

flamingophysio.co.uk/

When I was at school we were taught that a good exercise regime had to include the three sss - Stamina, Strength and Suppleness. Everyone seems keen to exercise but very few seem to take the time to stretch or work on posture.

[wilsond in reply to CDreamer]

Thank you cdreamer

[secondtry in reply to CDreamer]

Absolutely agree Cdreamer. I read somewhere (not sure whether I believe it but is fun to try out) that a sign of early dementia is if you can't balance on one leg for 30 seconds with your eyes shut. For those that want to try this do it in a safe place and one tip to help, focus not on your leg but your core stomach strength. On a more practical note on daily routines, after a shower, I always dry one leg while standing on just the other.

[CDreamer in reply to secondtry]

Excellent - core strength is so important.

[hock217 in reply to CDreamer]

Going for a stretch and massage in an hour. Becoming a member my visits owed are about ten. Now that I'm feeling better hope to use them.

[bennie06]

Tai Chi is excellent for inner core strength, balance and posture. Whilst being a martial art it can help people at all fitness levels and age groups. Qigong also very good for deep breathing and breath control.

Believe that Nordic walkng sticks come free when you buy a Honda Jazz....only joking!!

[momist]

+1 for Tai Chi. Part of the practice of Tai Chi is putting all of your weight onto one leg, whilst using the other foot only as a reference point for balance. The warm-up exercises we do include standing on one leg while rotating the other foot in mid air, 10 one direction and 10 the other, then change legs.

I can only agree with the concept that there is more to exercise than just walking. Muscle strength and balance are also vital. Weight bearing exercise is a must. If you find walking boring you live in the wrong place. Walk to the shops and carry your shopping home.

[hock217 in reply to momist]

I live across from a lake .7 mile. When I moved here 27 yrs ago I jogged around it 4-5 times. Now I walk around once as graduate from sleeping 18 hrs a day. One step at a time.

[Gertsen]

Love walking, do 4K every morning and try to do 10k in a day. If you need an insensitive get a Fitbit it sort of makes you complete with yourself and you can complete with friends as well.

Try to find somewhere beautiful to walk, love my river walks.

[Buffafly]

I can't walk for exercise because one hip is worn out but my physio was pleased I have a static bike, good for strength as well. The British Heart Foundation site has videos of ten minute exercise sessions with bands etc which are very helpful. Of course you have to actually do them so I bought a fitbit type watch (Mi2) to encourage me.

[hock217 in reply to Buffafly]

"Of course you have to actually do them..." lol

[Buffafly in reply to hock217]

I'm afraid I kid myself housework and gardening keeps me 'young'.

[GordonS]

My AF came back after playing badminton not too energetically either.

[Petrified]

I was always very active prior to the AF & when I read your post I feel a complete slouch. Whether it's the meds or the AF I'm so breathless that exercise is just off the menu right now. I've been in A&E a couple of times a few hours after my yoga class so 'downward dog's' a no no & my keep fit & circuit classes are not possible!!! Walking, which I have always been keen on, leaves me gasping. I'm not happy to sit around but normal activities are just not possible right now.

[CDreamer in reply to Petrified]

Exercise is sometimes is just not possible is it? I hope things improve for you soon.

[Ianc2 in reply to Petrified]

I am sorry to hear that you are having difficulties . Can you find a piece of level ground that you can walk slowly and gently on, ideally with a companion on a regular basis? Not fast, no stop start, slow and steady does it. Do as much as you can and try and keep track of how far you get - but you have to do it on a daily basis. You may find that you very slowly improve.

Check your lifestyle. If you are overweight now is the time to go on a 1000 calorie a day diet. I assume that you have checked for diabetes and chloresterol levels, and that your blood pressure is reasonable. You don't say what meds you are on but are there are some which are notorious for causing breathlessness.

The affliction you have is complex and extricating yourself from it will not be easy, so nice and easy does it