The Chartered Society of Physiotherapy (CSP), in collaboration with Sport England and Centre for Aging Better launched a new campaign last week Stronger My Way to promote Strengthening exercises as part of a more active lifestyle.
We have all been encouraged to improve our Cardiovascular fitness. It is now widely accepted that regular cardiovascular exercise, approx. 150 – 300 minutes of moderate aerobic exercise per week for adults aged 18 – 64 brings a huge range of benefits to our Mental and Physical Health.
Emphasis is now on the additional benefits of Improving Muscle strength. There is good evidence to demonstrate the benefits of Muscle and Bone Strengthening and Balance Activities in improving cardiovascular health, reduce the risk of falls and fractures, maintaining function and mobility with aging.
The good news is that it is never too late to start and its simple.
Do remember Age Related Muscle Loss starts in our 30s AND maximum bone density is achieved in our 20s so you are never too young to start either!!
Over the past two years I have seen enormous changes in people’s lifestyles. With Lockdowns some people became more active as walking was about the only thing we could do outside the house. If this was YOU then please do make sure you keep up the good routines you developed.
Others have become much less active. Working from home, on line shopping, avoiding activities to avoid catching Covid have become the norm for many people. As we face spring with the longer days now is the time to get moving. It may well feel difficult both mentally and physically but with small steps all of us can increase our level of activity.
I was pleased to read in the campaign about the importance of exercises to improve muscle function. Muscle function includes the work of the nervous system providing feedback from the muscles to the brain for the brain to then improve muscle activity. Pilates certainly ticks that box and I’m sure you all know how hard it can be to get your body to do what you are asking it to do!!
It is recommended that all adults 19 – 64 should undertake activity to improve Muscle strength, Balance and Co-Ordination at least twice a week . The vast majority of people over that age are recommended to do the same.
Below is a link to the CSP website for further information. Strengthening Exercises can be easily done at home and incorporated into your daily activity. You will recognise some Pilates positions with some of the exercises recommended so do think about your Pilates prompts to gain maximum benefit from the exercises. All class attendees have access to our Video library so why not do a second session of Pilates in your week to build up strength and balance (I know many of you already do two sessions !! so are meeting the recommendations perfectly) Videos 15, 18, 33, 39 and 45 are just a few of the videos focusing on strength and balance so do take a look !
If you would like further advice please do get in touch to arrange an appointment with either Karen or myself. We would be happy to help you design your own Muscle and Bone Strengthening and Balance programme.