By SHANNON SKAE, health and life coach at Revive with Shan
“Movement is the song of the body”
Vanda Scaravelli
Exercise or movement is vital for a healthy body; it improves brain function, sleep, coordination and increases energy levels. It can also help with bone strength, weight loss, prevention of type 2 diabetes, heart disease, cholesterol, depression, and high blood pressure.
The minimum amount of exercise for 18-64 year-olds should be 150 minutes of moderate physical activity and/or brisk walking per week. At least two days a week should consist of high-intensity exercise and resistance training such as weightlifting, bodyweight movements, gymnastic orientated workouts.
Anyone 65 years and older should aim for 150 minutes of moderate physical activity and/or walking per week. They should give two days a week to strengthen muscles at a low to moderate intensity, such as weight training or bodyweight movement. They can also focus on activities that increase or improve balance.
How to motivate yourself to exercise:
- Do outdoor activities you enjoy (hiking, swimming, running)
- Move your body for fun (join a dance class with friends)
- Pay for group fitness classes (Move Makhanda and CrossFit Grahamstown are great places for this) and they hold you accountable
- Find a training buddy or someone to workout with you
- Take your dogs for a walk or volunteer to walk dogs at the SPCA
- Keep your exercise varied so you do not get bored
- Buy some new workout clothes so you get excited to exercise
- Look up some motivational fitness quotes
- Set a fitness goal for you to achieve
- Get a personal trainer to help you achieve your fitness goal (you can email me at revivewithshan@gmail.com for assistance with this).
On the other hand, there is such a thing as too much exercise. This is where rest and recovery become vital.
How you know you are doing too much and should rest:
- You may be getting sick more frequently (your immune system may be compromised)
- You are getting injured
- You feel depressed
- You feel fatigued before and after you walk in to do your exercise class
- Having trouble sleeping
- Performance has decreased
- Your resting heartrate has gone up
- You feel sore all the time (delayed onset muscle soreness)
- Feeling irritated all the time
- Little to no motivation
If you think you are over-exercising, take a few rest days to recuperate. Drink lots of water, eat lots of food, and catch up on sleep.
Exercise and movement are crucial for overall health and wellbeing. If you need help establishing an exercise routine that works for you, you can email me at revivewithshan@gmail.com
