With our activity being currently restricted, it can be confusing as to what you should be aiming for in your activity each week, in order to stay fit and healthy. I thought it may be useful to share certain tips on how you can maintain the balance through your week, and maximise your daily exercise allowance…
30 minutes aerobic exercise, 5 x a week
The current guidelines for healthy adults, advise we aim for 150 minutes of moderate intensity exercise per week. This is the type of exercise where you may feel your breathing increase but you can still maintain a conversation.
This could come from walking briskly, running or cycling, or even dancing round the kitchen!
It can come from short bursts as well – as long as it’s more than 10 minutes at a time. Keep totting those minutes up through the week!
Strengthening exercises 2 x a week
Strength is important for bone health, maintaining muscle mass, reducing the risk of injuries and chronic disease management – to name but a few benefits.
Strengthening exercises don’t have to be just lifting weights or using resistance bands either. It can be exercises such as climbing stairs, cycling, pilates… anything where your muscles are having to work harder than normal.
New research has found you can increase strength and endurance from as little as 15 minutes, 3 x a week.
This is great if you’re short on time but still want to get stronger. It all comes down to intensity. You want to aim for the exercises you’re doing to be ‘tough at ten’ – so at 10 repetitions you’re hitting your maximum. If you’re not – try increasing the load or the range of movement you’re working at.
How about if you’re pregnant?
This is a great infographic based on the UK Chief Medical Officers Recommendations about exercise during pregnancy. Research has shown that taking regular physical exercise during pregnancy can boost the immune system, help to prevent health risks such as Type 2 diabetes in addition to improving mental health and wellbeing.
We encourage pregnant women to listen to their bodies and adapt their exercise accordingly. As a general rule, if it feels pleasant, keep going; if it is uncomfortable, then stop and seek advice from your health professional.
If you have any questions about what you should be aiming for, or what would be most beneficial for you individually to include in your exercise regime, then please don’t hesitate to get in touch!
If you would like to include some Pilates in your weekly exercise regime then don’t hesitate in visiting our Empower Pilates @ Home page and come and enjoy the benefits!
