Health Benefits of Exercise. And How to Get Started. Podcast Episode 7
You might be surprise to know that exercise isn’t a great way to lose weight (more about that in a bit.) There are loads of benefits to exercise. Both health benefits and feeling amazing benefits!
The Health Benefits of Exercise Podcast
Shout out to Hilary
Congratulations to Hilary for the “audacious exercise award”….swimming outdoors in the UK in winter….without a wet suit.
You are amazing. And slightly bonkers!
Exercise Isn’t a Great Way to Lose Weight
Unless you plan to become a marathon runner! If you’re overweight and want to make changes to lose weight, you’re better off making changes to your diet.
Exercise will HELP you lose weight. It will also help you to feel fit and fabulous.
As the saying goes: You can’t out run a bad diet!
Well Being Benefits of Exercise
- You feel amazing after doing exercise! (Not to begin with but once your body gets used to it.)
- Less stress (see Dr Marianne’s podcast all about Stress)
- More relaxed.
- Sleep better.
Health Benefits of Exercise
- Less heart disease (see Dr Zarrin’s podcast episode.)
- Less risk of cancer (see Dr Mhairi’s podcast)
- Stronger muscles and bones. Specifically osteoporosis.
- Less risk of diabetes
25 minutes of brisk walking gives you 7 years of life.
What is High Intensity Interval Training (HIIT)?
HIIT is when you do short intervals (a couple of minutes) of very intense exercise. You increase your heart rate to the maximum you can.
Studies have shown lots of benefits (to all age groups.)
See: health benefits of HIIT.
A word of warning: You need to do HIIT regularly to get the benefits. Check you don’t have any underlying conditions such as high blood pressure (which you may not be aware of). It’s worth getting a check up with your doctor before you start doing HIIT.
How Do You Start to Incorporate Exercise into Your Life?
- Make it fun and enjoy it.
- Get to know what motivates you. E.g. if I pay for something, I’ll turn up!
- Schedule it.
- Start small.
- Get other people involved.
Exercise Doesn’t Have to be Complicated or Expensive
Simple things like walking and dancing are as effective as skiing and horse riding.
Aim to increase your heart rate, get slightly out of breath for just half an hour a day.
Exercise to Strengthen Your Muscles and Bones
After the age of 40, we lose 1% of our muscles mass every year. Unless we exercise to prevent it.
As we get older, our bone density also gets less. (Meaning you get weaker bones.) Women after the menopause are particularly at risk as oestrogen helps to protect our bone strength.
Weight bearing exercise will help your bones.
"Resistance exercise" will help your muscles.
Examples include:
- Weight lifting
- Resistance bands
- Heavy gardening (digging)
- Climbing stairs
- Hill walking
- Cycling
- Dancing
- Squats and push ups
- Yoga, pilates and Tai Chi
Find Which Exercise You Enjoy
There are so many to chose from!
- Cycling
- Roller skating
- Hiking
- Swimming
To name a few.
Start Doing Some Exercise Now
Start small and build up. If half an hour feels like too much. Start with 10 minutes.
A small amount of exercise will give you huge benefit. Both in feeling great and reducing your risk of getting nasty diseases.
Join the Fit and Fabulous Facebook Group
Come and tell us all about your new exercise. Join the group here.
Written by Dr Orlena Kerek
Dr Orlena is a medical doctor turned health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
