The decline of human movement

Humans need to move to survive. For most of human history we had to stay active to find food, to seek cover from the elements and safety from danger, and to work together in social groups. Movement developed our brains and not the other way round. Ironically, we have since developed advanced technologies that ensure we don’t have to move much at all! Think cars, planes, trains, and desks, washing machines, grocery deliveries. This is putting our wellbeing at risk.

The different types of exercise

There are four main types of exercise: endurance, strength, flexibility, and balance, each with their own benefits. Often people tend to stick to one type of exercise but mixing things up so that you get a range of different types of exercise, maximises the benefits you’ll get and helps to keep things interesting.  It can also be built into your hobbies so it doesn’t feel like exercise.

Endurance exercise, also called aerobic or cardiovascular exercise, is any exercise that keeps your breathing and heart rate elevated for a sustained period, such as jogging, cycling or swimming. This type of exercise is great for keeping your heart, lungs, and circulatory system healthy and reduces the risk of illnesses such as heart disease, type 2 diabetes, obesity, cancer, and strokes.

Strength exercise, also called anaerobic exercise, involves short, sharp bursts of exercise performing at maximum effort for short periods of time, such as doing squats, sprinting or heavy weightlifting. This type of exercise is great for burning fat, strengthening bones and muscles, and lowering blood pressure.

Flexibility and balance exercises are great for improving range of movement, accuracy and agility and can help us to stay fit and independent as we get older. Yoga and tai chi are good examples.

The mental health benefits of exercise and physical activity 

In terms of our mental wellbeing, exercise protects us against stress, anxiety, and depression, it improves mood and helps us to manage our emotions. This is because exercise discharges tension from the body, relaxing muscles, and it stimulates the release of natural brain chemicals that help us to feel good. These include dopamine which has been linked to a sense of reward and improved motivation to stay active, serotonin which helps us to feel happier and to cope better with life’s difficulties, and noradrenaline which has been linked to improved concentration and alertness.

Any activity or exercise is an opportunity to engage naturally in a state of mindfulness or flow of the activity, rather than the pull of the past or future of the mind.

The psychological benefits don’t end there. Regular exercise has also been shown to improve our sleep patterns, helping to combat fatigue and give us more energy. It also improves self-esteem, promotes calm and clear thinking, and often gives us the opportunity to connect with others.

How much exercise do I need?

The current Department of Health recommendations are that adults should

• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

• do at least 150 minutes of moderate intensity activity over a week or 75 minutes of vigorous intensity activity a week

• spread exercise evenly over 4 to 5 days a week, or every day

• reduce time spent sitting or lying down and break up long periods of not moving with some activity

Exercise and the brain

Our brains are amazing organs and remain flexible and adaptable throughout our lives, changing all the time as a result of our experiences; a quality known as neuroplasticity. Since the late 1990s, there has been a huge amount of neuroscientific research reinforcing how important exercise is for keeping our brains healthy. Regular exercise optimises brain functioning by fostering this plasticity.  Among the many benefits, exercise improves concentration, learning and memory, helps us to be more creative and to think more clearly. Exercise also boosts something called brain-derived neurotrophic factor, or BDNF, which helps to protect our brains against dementia by building and maintaining new brain cells.

Overcoming barriers to exercise and staying motivated

Common barriers to be aware of include fitting exercise into an already busy work and family schedule, the financial cost of some activities, and psychological barriers like feeling too tired, too stressed or having a lack of confidence, along with adding an extra obligation to your life.

Staying interested in exercise requires a creative and sensitive approach. Starting off small and gradually increasing difficulty reduces early discomfort and means you’re not as likely to be put off by trying to do too much too soon. Trying new activities, and varying exercise routines, learning about the benefits and doing activities you enjoy, can help keep you motivated once you get started. Everybody is different so it’s important to experiment and find ways that work for you, and enjoyment is key.

NB Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.