As we get older we tend to lose muscle mass and gain abdominal fat, exercise can help manage that extra bit of ‘fat around the middle’ but maintaining a healthy weight can also offer protection from various types of cancer including breast colon and endometrial. Excess weight also increases the risk of heart disease and type 2 diabetes.⠀

 

Exercise can also slow down bone loss and increase bone density, it can protect us against osteoporosis and the risk of fractures. ⠀

Not only does exercise boost our mood by releasing endorphins, if you chose to exercise with a friend, a team, a regular class or join a club or gym, the social aspect of exercise can have as many benefits as the physical side and you’ll also be lowering your risk of depression and cognitive decline.⠀

 

For most healthy adult women, the NHS recommends moderate aerobic activity (ie brisk walk/riding a bike) for at least 150 minutes a week or vigorous aerobic activity (jogging/running/aerobics) for at least 75 minutes a week. In addition, strength training exercises(yoga/weights) are recommended at least twice a week.⠀

 

You don’t have to take up triathlons or swim the channel, just adding walking into your daily routine can make a big difference. But whatever you choose to do set realistic and achievable goals and enjoy the time you are making for yourself and for your long term health. If we want to enjoy life in our 60s, 70s and 80s, we need to start looking after ourselves now. 🙏 ⠀