September is here! Which means the warmer weather is on our doorstep and just waiting for you to get out and about into the sunshine. For some of us exercise during winter can take a bit of effort and the regular exercise routine can start to become not so regular. We don’t blame you, those cold mornings and evenings can be very unmotivating. But now that spring is here there’s no excuses to not get out there and enjoy some well needed Vitamin D.
According to the Department of Health, Physical activity guidelines for adults (18-64 year olds) are:
75-150 minutes of vigorous activity per week. That’s roughly 3 x 45 minute fast paced walks.
You should also do some muscle strength training at least 2 days per week as this helps to keep your bones strong and reduce your risk of Osteoporosis.
Whilst these are the recommended guidelines, you don’t have to start there. Doing any physical activity is better than none! Start slowly and gradually build yourself up. Other ways to improve your physical activity levels is to reduce the amount of time spent sitting. Take regular breaks from your desk and maybe go for a walk around the city during your lunch break.
In need of exercise ideas?
Fast paced walk: Simply a faced paced walk can be enough to get your heart pumping and increase your vigorous activity minutes.
Running: Running isn’t for everyone but if its something you enjoy or something you are interested in, now is the time to give it a go. If you are not too sure where to start you can always come in and talk to one of our Bend + Mend physio’s or have a Running Assessment.
Cycling: If walking or running isn’t for you, cycling might be your option. Cycling can increase your heart rate without the heavy impact other exercise.
Swimming: as the weather gets warmer swimming in ocean pools is personally my favourite way to exercise. If the outdoor pools aren’t your thing, you can always visit your local aquatic centre for some laps.
Pilates: And lastly if you find you need some more guidance with your exercise, you can always come and join Bend + Mend’s Physio-led Group classes. These classes use Pilates equipment but are individualised to your specific needs.
If you have an ache or niggle that’s been holding you back from exercise and have been meaning to get it looked at, come and see one of our experienced Bend + Mend Physiotherapists today. We can assess you and form a tailored exercise program to suit your specific needs.