It is recommended that we do 150 mins of moderate level exercise per week. This can be in short sessions of as little as 10 mins.
There are many benefits of exercise, including:
Maintaining a healthy weight: When we exercise we burn extra calories. If we burn more calories than we consume we lose weight and if we balance the calories in and out we maintain our weight.
Reducing joint and muscle pain: Joints like to be moved (in the right way) and muscles like to be strong but supple. Certain types of exercise help to stretch out tight muscles and strengthen weak ones. This helps to stabilise our joints and reduce tightness and in turn reduces pain.
Cardiovascular health: Cardio exercise (anything that increases our heart rate) gives the heart and lungs a workout and helps to keep them healthy.
Improved mental health: Exercise causes endorphins (‘feel good’ hormones) to be released and helps to reduce depression and anxiety.
Better digestion: Exercise helps to stimulate the bowels and reduce risk of constipation.
Improved Quality of sleep: Exercise helps sleep in many different ways such as reducing pain, reducing anxiety/depression and using up excess energy. Certain types of exercise such as yoga are also great for relaxation and calming the mind.
Reducing menopause symptoms: Many studies show that exercise is useful to reduce many of the symptoms women get at peri or post menopause. Pain, depression/anxiety, bloating/constipation and poor sleep are all common menopause symptoms that exercise can help to alleviate. Hot flushes/night sweats and low libido can also be improved with exercise, especially resistance training.
Improving Bone health: Weight bearing and resistance exercises help to maintain and improve bone density. This helps to prevent osteoporosis.
Better posture and balance: When we spend a lot of time sitting we tend to adopt a slouched posture which can cause upper back and neck pain. Exercise, particularly things like Pilates and yoga, help to improve posture.
It is important to include a variety of different types of exercise in your week.
The different types of exercise are:
Cardiovascular exercise: e.g. walking, running, team sports, cycling, swimming
Resistance exercise: e.g. Weight lifting, body weight exercise, Pilates
Flexibility/balance exercise: e.g. Pilates and Yoga
Some forms of exercise will include several different elements such as Yoga which is good for flexibility but also helps to strengthen muscles. Exercise will also vary in intensity and suitability. Choose a type of exercise you enjoy doing and is an appropriate level for you. If you have any underlying medical issues it is important to discuss this with a medical professional before undertaking a new form of exercise.