Help yourself heal with the right kind of movement
You don’t have to be super sporty to get the most out of exercise. Just as long as you’re moving your body for at least 150 minutes per week, you’re not only helping your waistline, but also lowering your risk of heart disease, type 2 diabetes and some cancers. Have a health issue you’d like to target? Here’s what exercise could work for you.
Swimming FOR ARTHRITIS
Gliding through the water combats arthritis by strengthening muscles, easing stiffness and improving joint movement. Non-swimmer? Ask your local sports centre about adult beginners’ lessons. Wear a comfy swimsuit and go to a pool with warm water – anything too cold could put you off. If you don’t have a good stroke, try improver lessons. The Just Swim app (free from the App Store, swimming.org) includes access to workouts for all levels.
Dancing FOR DEMENTIA
Want to keep your brain young? Hit the dance floor! It’s thought that making split-second adjustments to your movements stimulates the brain’s ability to make new connections between cells. The music itself is believed to have a therapeutic effect, and the social interaction involved in dancing helps boost mental health. It really doesn’t matter which step you do, so choose a dance type you enjoy, whether that’s salsa or the waltz. Find free tutorials online until you find a style you love.
Cycling FOR IMMUNITY
Jumping on your bike can hold back ageing and boost the immune system. Scientists at the University of Birmingham found cyclists aged 54-79 produced more immune cells (T-cells) – production of these usually starts to shrink from your 20s. They also preserved muscle mass while maintaining stable levels of body fat and cholesterol. Worried about the roads? Check out the National Cycle Network at sustrans.org.uk. If you’ve not been on two wheels for years, start off at the gym. A lunchtime spin class will burn around 500 calories.
Running FOR DEPRESSION
Any aerobic exercise has physical benefits, but there are psychological ones, too. ‘Running stimulates neurotransmitters – the brain’s “happy pills”,’ says pain expert Nick Potter. In fact, GPs are now ‘prescribing’ parkruns (parkrun.org.uk) for mild to moderate depression. Ready to get started? Aim for three times a week, but be prepared to slow down or walk if you’re just starting. And try the NHS Couch to 5K app (free, App Store and Google Play), which trains beginners until they can run
