• Boost your immunity against those winter colds
• Releases chemicals in your brain to help you fight the winter blues, reduce anxiety, stress and depression and increases confidence
• Helps with body weight control
• Helps balance blood sugar levels to prevent fatigue or control diabetes
• Promotes bone density to protect against osteoporosis
• Reduce the overall risk of cancer
• Increase levels of HDL or “good” cholesterol -reducing the risk of developing heart disease
• Lower high blood pressure-reducing the risk of developing heart disease
• Help prevent injury by maintaining muscle strength and flexibility
You do not need fancy equipment, expensive gym fees, or ‘the right gear’. You have a gym on your doorstep and all for free!
Cut the cost of travelling to and from work by walking, cycling or jogging to and from (or even just one way!).
The activity does not need to be too vigorous- you just need to raise your heart rate a bit and increase your breathing rate a little. This can involve moderate intensity physical activity, such as
• walking up stairs instead of using lifts, escalators or a car
• Doing the housework at double-time
• Get out there and do that DIY, gardening, painting or other odd jobs that you have been putting off!
• Walk to Starbucks for that morning coffee and the papers
You need 30-60 minutes of moderate activity per day depending on your age. This can be split into 15-20 minute blocks.
Stay motivated by setting goals which are SMART (Specific; Measurable; Achievable; Realistic; Time-based). Picture yourself reaching those goals i.e. walking those stairs at work up to the 4th floor every day. Monitoring your achievements by using a diary to track your progress can be great to highlight those achievements.
Get inspiration from others around you! Drag in your work colleague or partner to do the same exercises to help keep you motivated.
But mostly have fun while you are exercising!
If you need help in getting started, setting those goals, working on your fitness, or setting you a more structured program please contact Southfields Physiotherapy.
Nikki Oxford MSc Sports Med BSc (Hons) Physiotherapy MCSP
Highly Specialised Physiotherapist
Southfields Physiotherapy
