Why do we need to exercise?
As a society, we are living longer, with the life expectancy and age of death nearly doubling between the years of 1841 and 2020.
The benefits of regular physical activity include:
- Preventing cardiovascular disease (including heart attacks and stroke)
- Improving joint function
- Strengthening bones and muscles, subsequently reducing the risk of osteoporosis
- Reducing the risk of type 2 diabetes, high cholesterol and high blood pressure
- Helping prevent certain cancers, such as bowel and breast cancer
- Reducing the risk of falls and hip fractures in older adults
- Boosting the immune system
- Lifting mood and reducing stress
- Supporting brain health and memory
- Building self-esteem
- Improving sleep patterns and reducing fatigue
- Helping reduce chronic (long-lasting) pain
The list goes on!
What are the recommendations for exercise at each age group?
The official recommendation from the Centres for Disease Control and Prevention (CDC), the NHS and government website are outlined below:
| Age Group | Time and type | Examples |
|---|---|---|
| Children and young people | At least 60 minutes of aerobic activity (activity that raises your heart rate) per day across the week. | Walking to school, playground activities, skating, skipping, climbing, dancing, karate, football, swimming and gymnastics. |
| Adults | 2 hours 30 minutes of moderate-intensity exercise per week plus muscle strengthening activities
OR 1 hour 15 minutes vigorous-intensity exercise per week plus muscle-strengthening activities. |
Moderate-intensity: Brisk walking, water aerobics, doubles tennis, cicylcing on level ground.
Vigorous-intensity (causing breathlessness): Swimming laps, jogging or running, singles tennis, cycling uphill or a fast pace. Strength exercises: Weightlifting, body weight exercises (such as push ups), resistance bands, yoga and Pilates. |
| Older adults (65 years and over) | At least 150 minutes per week of moderate intensity activity.
AND Muscles-strengthening activities on at least 2 days per week. AND Activities to improve balance, such as standing on one foot. |
As above.
Classes such as Zumba and water aerobics targeted at this age group are beneficial. Tai chi and Pilates are also recommended for strength, flexibility and balance. Attending classes can also enhance social wellbeing and, in turn, overall health. |
| Adults with chronic conditions and disabilities | At least 150 minutes per week (for example, 30 minutes on 5 days of the week) of moderate‑intensity aerobic activity.
AND Muscle‑strengthening activities on at least 2 days per week that target major muscle groups. |
Walking, wheeling oneself in a wheelchair, swimming and water aerobics. Other suitable activities may include wheelchair basketball, tennis or football, seated weights and chair yoga. Where possible, standing regularly to break up periods of inactivity is also encouraged.
Although these are the official recommendations, it is important to find a level of activity that suits you |
| Pregnant and post partum women | At least 150 minutes (for example, 30 minutes on 5 days a week) of moderate-intensity aerobic activity during pregnancy and the postpartum period. | See Melissa and Anna’s blog posts about specifics on what exercises are recommended and/or safe to do during this time.
You can find information regarding exercise during pregnancy here, and post-partum here. The general advice is that if you are not already active, start gradually. If you are already active, keep |
How does exercise help us live longer and better quality lives?
Did you know that people who take part in both cardiovascular (heart and lung) exercise and strength training have a mortality risk around 40% lower than those who do not exercise at all? This risk is also lower than in people who only do cardiovascular training or only strength training.
After the age of 25–30, the average man’s heart capacity to pump blood decreases by approximately 5–10% per decade. This reduces the body’s ability to supply oxygen to tissues, leading to increased fatigue and breathlessness during everyday activities.
A long‑term study spanning 20 years showed that the risk of diabetes, hypertension, heart disease, stroke, chronic obstructive pulmonary disease, asthma, osteoporosis, arthritis, cancer, depression, and anxiety was reduced through regular physical activity. In addition to the physical benefits, participants who exercised also reported the highest satisfaction levels regarding their social relationships.
Further research has demonstrated that regular physical activity at any age is associated with better brain function in later life. Maintaining an exercise routine throughout childhood and adulthood appears to support mental acuity and memory, as well as helping to prevent dementia. Interestingly, older adults with few or no social connections are more likely to experience cognitive decline, including Alzheimer’s disease, than those with five or six regular social connections. Exercise classes
therefore offer an excellent opportunity to remain physically active while also socialising, both of which positively impact physical, mental, and social wellbeing.
Bones become stronger when placed under physical stress and continuously remodel throughout life. However, during the menopause, oestrogen levels decrease. As this hormone plays a key role in bone metabolism, reduced levels can result in women losing up to 10% of their bone mass within the first five years of menopause, with research suggesting an overall loss of up to 20%. Maintaining good bone density is therefore essential to prevent osteoporotic fractures and their associated consequences.
You can read more about the menopause in Jess’ blog here.
How can a chiropractor help?
At Spinavita Chiropractic, we help many people return to activities they enjoy or support them as they become more physically active. Our aim is to help you function at your best, promoting better overall health and happiness.
Call us on 01452 883232 or email enquiries@spinavita.co.uk to speak to one of our clinical team if you would like to discuss how we might be able to help you.
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