Health
You don’t need a gym to get fit, just mini bursts of activity throughout the day to get you in shape. Here’s how
It’s drummed into us that at least two-and-a-half hours of exercise per week is vital for good health, but hitting this goal can often feel unachievable. In fact, over a third of women aged 41-60 are not getting the recommended quota*.
But what if you don’t like sweating it out at the gym or can’t squeeze in an exercise session? The good news is that even short bursts of movement in a day can be beneficial. One study found that just 10 minutes of daily exercise could add almost two years onto your life** and can have a variety of other health benefits too.
‘Regular movement helps to reduce the risk of many conditions, including heart disease, stroke, high blood pressure, type 2 diabetes and some cancers,’ says fitness expert Julie Robinson***. ‘And staying active doesn’t need to mean running marathons. Little-and-often exercise will keep your blood flowing. Simple changes to your daily routine – such as stretching while waiting for the kettle to boil – can make a big difference, without needing to break a sweat.’
Ready to get moving? Find out how a bite-sized approach to exercise could work for you.
WHY BITE-SIZED?
Doing 10-minute exercise ‘snacks’ could be the answer if you’re a beginner, returning to fitness, lack free time or struggle to make a routine stick. Moving your body for short periods whenever possible makes exercise more manageable. ‘Once you’ve set yourself the challenge, it’s surprisingly easy to increase your activity levels throughout the day – even when you are busy,’ says personal trainer Jemma Thomas****.
IT’S YOUR HORMONES!
Has your desire to work out dwindled over the past decade or so? Some 30% of women admit to being less active since starting the menopause,according to a survey by Women in Sport.
However, research shows that exercise can be helpful during the hormonal transition – futureproofing health and easing common symptoms, such as insomnia, low mood, hot flushes and an expanding waistline.
‘When oestrogen levels decline, it affects bone density, muscle strength and joint mobility,’ says Jemma. ‘Movement keeps you strong and can help prevent osteoporosis. It also releases feel-good endorphins to lift you out of a slump – it’s the best medicine for a bad mood.’
