Exercise: Why You Don't need To Overdo It To Still Benefit

Plus: Rekindle your childhood and try power skipping

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Exercise: why you don’t need to overdo it to benefit

The long-living people of the Blue Zones don’t exercise; they don’t need to; movement is a part of their daily life. They grow the fruit and vegetables that form most of their diet and harvest them themselves. Often, they have to climb a hillside to get to their garden. Movement is inbuilt into their lifestyle. This is how we need to think of exercise, as a natural part of our daily life.

The NHS in the UK, says a lack of physical exercise can increase our risk of cardiovascular disease. Becoming overweight and having type 2 diabetes can lead to a higher risk of dementia. The Alzheimer’s Society states that a lack of physical activity is the primary risk factor for dementia. So, there’s no doubt that movement is important for mental and physical health as we grow older.

Muscle mass decreases earlier than you might think. After the age of 30, it decreases by 3-8% and this rate of decline is even higher after the age of 60. To stay strong and engaged with life, a fully functioning body and mind is essential, and regular physical activity has been shown in scientific research to keep you physically fit and mentally sharp.

“I started telling myself that the will to live a healthy life is stronger than my cravings.” Unknown source

At least 150 minutes of moderate-intensity exercise or physical activity per week is suggested by the NHS. It further recommends activities such as brisk walking, cycling or dancing, and strengthening exercises twice a week.

Becoming active after a sedentary lifestyle is the most important step. It provides a big increase in the reduced risk of mortality. After that, the risk is reduced each time activity is engaged in. So If you overdo it you can lose the benefits of exercise.

Most adults over 40 don’t exercise regularly as the suggested amount of 150 minutes a week can be overwhelming. But research shows that exercising at intervals throughout the day can be just as beneficial. Exercise snacks are short bursts of activity of around 3 minutes. They get you moving and make the heart beat faster. Doing them several times a day can provide a better movement regime than a long workout several times a week.

Dr James O’Keefe, a cardiologist with the Mid-American Heart Institute, carried out a meta-analysis, with three co-authors, on the subject. He says the study found that the first twenty minutes of exercise give you the most benefit. The gains of moving from a sedentary lifestyle to gentle exercise are huge. But he also found that people who were doing a high volume of vigorous exercise lost the benefits.

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley

Dr O’Keefe further states, you can’t overdo moderate exercise, which he defines as being able to hold a conversation while working out. He suggests that regular activities, like gardening, walking, swimming and housework, can be classed as moderate exercise. Strength training is very important for improving muscle mass over the age of 45, but Dr O’Keefe recommends that 20-40 minutes, two or three times a week, should be sufficient.

So, if you walk for half an hour every day and include exercise snacks at regular intervals, you’ll have covered the basic minimum. Exercise snacks include: squats, opposite knee to elbow, standing pushups, jogging on the spot, etc, and even gardening and vigorous housework. Then, weight training (which could be done with cans as weights) two or three times a week will help ensure you don’t lose muscle mass. YouTube has great videos to follow along with.

The takeaway from this then is it’s more beneficial to be consistent with regular moderate-exercise than to either be overwhelmed into doing nothing by the recommended amount of weekly exercise, or to overdo it and lose the benefit. Remember, regular movement is key to living a fully functioning, independent life.

Here’s a link to an article I did on exercise snacks, earlier.

Photo by Nathan Dumlao on Unsplash

Rekindle your childhood and try power skipping

When we were small children we would have skipped along, rather than walked or ran. We stopped doing it as we grew through childhood. It’s now recognised as being a beneficial form of exercise. Apparently, serious athletes do it in training. It’s good for bone density, cardiovascular health, lower body power and can help lower blood pressure.

You might consider trying it out next time you go walking. Or maybe in the privacy of your garden. Be mindful of your fitness level before attempting it.

How to power skip

Start with a walk: Begin by walking, focusing on coordinating opposite arm and leg movements.

Introduce the hop: Gradually add a small hop in the middle of each step, lifting one foot off the ground and then landing on the other foot.

Practice and refine: With practice, the hop will become smoother and more coordinated, resulting in a skipping motion.

Then skip along for a while and enjoy the sensation of rekindled childhood, while doing your body, mind and bones some good.

Disclaimer: The content of my posts is for general informational purposes only and should not be considered medical, physical, psychological, health, or wellness advice. Do not make decisions based on this content alone. Always consult a qualified health professional. What I share here is meant to provide information to help you explore what’s right for you.

DISCUSSION

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