As we get closer to the January health and fitness buzz, I think this is a good time to have a look at the most updated physical activity guideline for adults aged 18 – 64, as well as those 65+ and those who are living with a disability.
There is plenty that we can be making a conscious effort to do on a daily basis that helps us to work towards these goals! In this article I hope to simplify some of the main points to help you reflect on where you are and where you need to be if your health and fitness is a priority.
So in a nutshell – we ideally want to be hitting between 2.5 – 5 hours of moderate intensity aerobic training across the week or between 75-150 minutes of more vigorous aerobic activity. This can be as simple as a brisk walk where we are pushing ourselves to a point where it would be somewhat difficult to catch our breath if we were trying to hold our breath or even the more vigorous option – a spin class at your local gym!
Muscle strengthening activities are also recommended for two or more days a week. These exercises should focus on all of the major muscle groups in the body where possible.
In older adults and individuals living with a disability three or more of these sessions is recommended each week, where it is recommended to include a balance component where possible. This helps to reduce the risks of falls and provides us with a plethora of other health benefits resulting in great potential of improving overall quality of life and wellbeing!
As you can probably grasp from this quick overview, it does not need to be complicated. The main message behind these guidelines is to move more!
Moving more and being less sedentary has time and time again been proven to improve not only our health and wellbeing – but also our functionality and ability to continue doing the things we enjoy in life.
“ ” – Albert Einstein
I am also delighted to announce that I am now offering an in-person Personal Training service at Kingfisher Fitness Club, Waterford. Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited – you can visit my new website www.coachedbycashel.com for more information.
Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals.
The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
I hope someone out there found some of this information useful here, just some food for thought.
For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on Instagram @coachedbycashel_ or by email – contact@coachedbycashel.com