Physical Activity
This is the most effective way to slow and reduce the effects of ageing... and it's never too late to start! It is recommended that adults should aim to do muscle strengthening activities and moderately intensity cardiovascular exercise each week.
Exercise reduces your risk of cardiovascular disease, age-related functional decline and premature death. Becoming more active does not need to be time consuming, or involve an expensive gym membership. It can start by walking instead of driving, or taking the stairs rather than the lift. Exercising alone can give some respite from the stresses of daily life, exercising with someone else can be a good way to catch-up with a friend or make new friends.
The page give some information about how to improve your health by becoming more active. If you feel there are barriers to becoming more active (eg. physical or mental health) Suzie, our practice Occupation Therapist can help make exercise more accessible to you. You can self refer to Suzie by requesting a Primary Care Occupation Therapy form from reception.
If you do not feel there are any barriers to becoming more active, but need a push in the right direction, please request an "I want to become more active form" from reception and our Community Link Worker may be able to make a referral to South Lanarkshire Council (SLC) Physical Activity Prescription for you or make a referral to other free community groups to improved your health.
Further info on SLC Physical Activity Prescription: https://www.slleisureandculture.co.uk/info/32/sport_and_physical_activity
Muscle Strengthening- this does not need to involve lifting weight or going to the gym!
Muscle strengthening reduced you risk of diabetes, falls, fractures and osteoporosis.
It is recommended that adults of all ages do muscle strengthening exercises at least twice per week. Doing resistance exercises after you finish your breakfast or lunch (set a 20 minute timer when you finish eating and start when timer goes off) or when you arrive at work can help build this into you daily life and reduce your risk of type 2 diabetes. This could involve squats, wall press, plank, sit-ups but can also be simple exercises which are easy to do around the house.
Strengthening exercises and ideas are available at:
https://www.csp.org.uk/campaigns-influencing/campaigns/stronger-my-way/i-want-feel-stronger
Strengthening exercises specifically designed for older patient are available at:
https://www.csp.org.uk/public-patient/keeping-active-and-healthy/staying-healthy-you-age/staying-strong-you-age/strength
Strengthening exercises that can easily be done around the house are available at:
https://www.bbc.co.uk/programmes/articles/1wBY4y9KMwy02YjVSMhTfBt/can-i-get-stronger-without-going-to-the-gym
Cardiovascular exercise- this involves raising heart rate.
It is recommended that all adults do at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous activity, a week. It is recommended that you spread this over 4 to 5 days a week.
What is meant by moderate intensity physical activity will change throughout you lifetime- it may be a run in your 20s/30s a brisk walk or you 60s/70s or some housework in your 80s/90s. It should be exercise that increased your heart rate to 65-75% of it's maximum- at this heart rate you can talk, but could not sing a song.
If you are doing vigorous activity you will not be able to say more than a few word without pausing from breath.
The recommended amount of exercise may seem a lot, but doing some exercise is better than none. Getting started is the toughest part of most activities so using the '10 minute method' can help. The '10 minute method' involves telling yourself "I'm going to do this for 10 minutes, after 10 minutes I'll decide if I continue".
Regular exercise, in particular outdoor exercise in the morning can help improve your sleep.
The following links provide some information about keeping active:
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
https://www.nhsinform.scot/healthy-living/keeping-active/keeping-active-guidelines/
https://www.nhslanarkshire.scot.nhs.uk/services/weight-management-service/weigh-to-go/
https://paracise.com/
I am active but I want to get fitter or join other people:
NHS Inform Couch to 5K- training program
https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/
Park Run- a free 5KM run at Strathclyde Park every Saturday Morning at 9:30am
https://www.parkrun.org.uk/strathclyde/
Walking Football
https://www.walkingfootballscotland.org/joinin/category/South+Lanarkshire
South Lanarkshire Older Walkers (SLOW)
https://www.ramblers.org.uk/go-walking/ramblers-groups/south-lanarkshire-older-walkers-slow-group
Jogging/Running Groups
https://www.whatsonlanarkshire.co.uk/activities/jogging-and-running/