So we have all been walking – a lot. I have an Apple Watch and most of the walks I go on are not credited as exercise as they are too slow. The main benefits from exercise happen when we increase our heart rate and ensure all our muscles and joints are exercised. This is not easy to achieve during lockdown.
In September, working at home was tough for me. I am a people person. But I kept myself sane by going to a fitness class everyday. I was managing to do a variety, including a swim and I felt mentally and physically strong. And it was terrific to be with my sport community for a few hours a day.
But when the sports centres are closed, it is very difficult to motivate myself to exercise, and even if I do an online class, I am still contained in my house, with no change of scenery and no people. I have managed to do a few Les Mills online classes most days but I do not put as much effort in, often breaking off to send a text I remembered!
And I know several people who need to do specific exercises because of bad backs or other problems but they are finding it hard to get motivated during lockdown and are suffering, not helped by sitting too much and being inactive.
The health benefits of exercising are numerous. At all ages, but even more importantly around the menopause.
The World Health Organisation recommends that adults should do at least 150 minutes of moderate activity or 75 minutes of vigorous activity throughout the week which can be increased to 300 minutes of moderate activity for additional health benefits. My Apple Watch is set for 30 mins a day.
Exercising does not need to take up a lot of your time. For example, if you love walking do not stress about trying to do 10,000 steps a day. Public Health England has produced a programme and app called Active 10. This programme has been produced as evidence suggests that it is more efficient to do 3 x 10 minutes of brisk walking per day instead of aiming for 10,000 steps. One of the reasons Active 10 will work is because when we exercise, it is essential to increase our heart rate and get out of breathe, which may not be achieved if 10,000 steps are done too slowly. Going for a brisk 10 minute walk will be a good way to have a break from our computers. Or why not try the 7 minute workout or do a HIIT class?
High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body as it triggers changes deep in the muscle, especially around glycogen storage and release from the muscles.
I really believe that if you do not use it, you will lose it. Sometimes my joints can feel stiff, especially when I get up after sitting down. But I feel much better when I am exercising regularly. I find that the most obvious effects of not exercising are the effects on my mood and motivation. Exercising boosts our energy levels, increases our self esteem and confidence, and if done with friends when we can, can prevent loneliness. It is important to do this now more than ever.
From MentalHealth.org.uk “Physical activity has been shown to have a positive impact on our mood. A study asked people to rate their mood immediately after periods of physical activity (e.g. going for a walk or doing housework), and periods of inactivity (e.g. reading a book or watching television). Researchers found that the participants felt more content, more awake and calmer after being physically active compared to after periods of inactivity. They also found that the effect of physical activity on mood was greatest when mood was initially low.”
How are you feeling? Have you kept up with physical activity? Are you feeling motivated? Don’t let lockdown get you down.
Joyce Harper is an ambassador for This Girl Can Essex and a qualified aerobics teacher.
Read More:
Global women – rethinking how to get fit
Global women – the health benefits of exercising
Global women – menopause and exercise
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