How are all of your New Year’s resolutions going?
At the start of the year, many of us make plans and resolutions to make the most of the year ahead and are thinking of ways to feel better. We know that factors such as sleep, relaxation, stress, diet, exposure to sunlight and exercise can contribute to our overall health and well-being. Here at Altrincham Physio Clinic we are well versed in recommending and helping people keep moving so you can rely on us to help you get fit for Summer 2023!
Get Fit for Summer 2023!… As we move into Spring how do we maintain those New Year goals?
Manageable and bite size goals can be easier to stick to and therefore help to form long lasting habits which we can then build into our daily routine. Dr Rangan Chatterjee https://drchatterjee.com/ has recommended trying to feel better in just 5 mins a day. Perhaps doing some squats and lunges whilst you are waiting for the kettle to boil in the morning. And/or balancing on one leg whilst you are brushing your teeth in the morning and at night. If we attach these new habits to a previously well established habit it is more likely to stick.
What kind of exercise should I do and how much?
The NHS recommends that:-
- Daily exercise is recommended and is optimum. But even exercising once or twice a week can reduced the risk of heart disease.
- Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- Do at least 15- mins of moderate intensity of moderate intensity activity a day or 75 minutes of vigorous intensity activity a week
- Spread exercise evenly over 4 to 5 days a week, or every day
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity
However, these guidelines can be daunting and once the initial motivation to exercise has gone by the end of January, it can be difficult to maintain these goals. The most important thing is to do some form of activity, keep it simple; if you only have a couple of minutes to spare while waiting for your coffee to brew, get that exercise band out and do 10 wall slides, or 10 squats. It can only make you feel better.
Get fit for Summer 2023!… How does exercise help the mind and brain health as well as the body?
Neuroscientist Dr Wendy Suzuki https://www.wendysuzuki.com/ has researched the benefits of exercise on brain health. She has found that exercise gives us a “the bubble bath of feel good chemicals” and these do more than just lift our mood. They help to improve focus, motivation, productivity, creativity, happiness and grow more brain cells and nerve pathways. Even a small amount of exercise helps with our long term memory and imagination, it also helps our working memory. If you have not done any regular exercise for ages then do not worry. We can influence these positive changes to our brain at any age. So just get going, any exercise is better than no exercise.
I have a busy week ahead, how can I fit in much exercise?
Ideally we should do 30 mins of exercise a day and even a walk will do. Remember, even 5 mins a day will be beneficial, once you start to do that every day there will a knock on effect and before you realise it you will have created many more good habits.
When will I feel better?
Starting an exercise programme will give you those feel good chemicals straight away. And more significant benefits will be seen in 6-months time. So why don’t you start now ensuring that you feel great for summer. Remember “the summer body is made in winter” so start now to get fit for Summer 2023!.
Pilates Class News
We have some spaces in our Level 1 Pilates classes on Tuesday at 2.15pm, Wednesday at 12.00pm and Thursday at 1.15pm. Get in touch if you would like to find out more and arrange a pre-class assessment.
https://altrinchamphysio.co.uk/contact/
Good Luck with all your plans to get fit for Summer 2023. We would also like to say a big thank you for all your donations of selection boxes and cash donations for the Children’s Adventure Farm Trust before Christmas. We were able to hand out 84 selection boxes and raised £105.50 which exceeded our target of 100 selection boxes. Thank you all so much!
