Don’t want to pop pills? Help yourself heal by getting moving instead…
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 mins 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.
1Running for: DEPRESSION
Any aerobic exercise has numerous physical benefits, but there are psychological ones too. ‘It stimulates neurotransmitters – the brain’s “happy pills”,’ says pain expert Nick Potter. In fact, GPs are now ‘prescribing’ parkruns for mild to moderate depression. Find out more at parkrun.org.uk. Not a runner? Try a brisk walk. Any pace that makes you slightly breathless is beneficial. And if you want to take the plunge, check out the ‘Couch to 5K’ beginners’ programme for would-be joggers at nhs.uk.
2Yoga for: BACKACHE
‘Yoga works by building strength, improving flexibility, and reducing joint and muscle pain,’ explains yoga teacher Sue Fuller. Combined with controlled breathing, yoga can also help reduce stress and improve interrupted sleep, both of which have been shown to make pain worse. ‘When we’re stressed, we hold our breath or breathe shallowly, which makes pain more intense,’ says osteopath Nick Potter. ‘Deep breathing releases muscles before you stretch them and reduces pain.’
3 Dancing for: DEMENTIA
It’s thought that remembering steps and 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 doesn’t matter which step you do, so choose a dance type you enjoy, whether that’s salsa or the waltz.
4Tennis for: OSTEOPOROSIS
Osteoporosis is a condition where bone density is reduced, and it affects more than two million women in the UK. ‘After the menopause, when the protective effect of oestrogen on the bone is removed, there’s often an accelerated rate of bone loss,’ says physiology professor Craig Sale. Regular weight-bearing activity, such as racket sports, can help maintain bone density.
5Swimming for:ARTHRITIS
Gliding through the water helps arthritis by strengthening muscles, easing stiffness and improving joint movement. Launching into lengths with no real plan? Try:
✣ 20% Warm up
Swim lengths a
