During the COVID-19 pandemic, when so many of us are very restricted in our movements, it is even more important for people of all ages and abilities to be as active as possible.
Even a short break from sitting, by doing 3-5 minutes of physical movement, such as walking or stretching, will help ease muscle strain, relieve mental tension and improve blood circulation and muscle activity.
Why do we need it?
- Regular physical activity benefits both the body and mind.
- It can reduce high blood pressure,
- It helps manage weight and
- Reduces the risk of heart disease, stroke, type 2 diabetes, and various cancers.
- It improves bone and muscle strength and increases balance, flexibility and fitness.
- For older people, activities that improve balance help to prevent falls and injuries.
- For children, regular physical activity helps support healthy growth and development and reduce the risk of disease in later life,
- Through regular activity, children can develop fundamental movement skills and build social relationships.
- Regular physical activity also improves mental health
- Can reduce the risk of depression, cognitive decline and delay the onset of dementia
- Improves overall feelings of wellbeing.
For Adults
- Climb up the stairs as much as you can where available; think of it as an opportunity to be active.
- Walk even in small spaces, walking around or walking on the spot, can help one remain active
- Stand up reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes.
- Make time to play with children and family where applicable
- Make time to play with children and family where applicable
- Join in an online exercise class or make up your own routine to music you enjoy that uses the major muscle groups and raises you heart rate.
- Do some muscle strengthening activities such as lifting weights or improvise using full bottles of water or simply use your own body weight and do sets of press ups, sit ups, squats for example
- Make time for fun, such as dancing to music.