Paddles and pilates: the necessity of less strenuous exercise
When people think of exercise, images of intense gymming sessions and exhausting runs often spring to mind.
Although I am all for doing a strenuous workout (like circuits or running) for at least 30 minutes a day, I do try and integrate less vigorous exercise into my daily routine where possible.
The NHS recommend that adults between the ages of 19-64 should do a combination of both aerobic and strength exercises throughout the week. This should include, where possible, vigorous aerobic activity (running, tennis), moderate aerobic activity (cycling, power walking), and strength exercises. 150 minutes is the minimum recommended amount of time to exercise a week, equating to 30 minutes on 5 out of the 7 days.
Now to some of you, this may seem a little much, particularly with the prospect of having to fit in the 3 different types of exercise recommended.
Well do not fret, I have some ideas to get you going and inspired and realise that these minutes are easily achievable. Since being on holiday, I have become slightly more imaginative with fulfilling these recommended hours of exercise, using the resources around me to make it more interesting and feel less like a chore.
Cycling is something I have found rather enjoyable. Whether it is cycling to the local town to get some bread in the morning, or just riding around and enjoying the scenery, it gets the muscles going and the heart rate up. I like to integrate a couple of tricky hills into my ride as that is when I can really feel the blood pumping and my body working.
Swimming is another exercise which gives you a great workout and is enjoyable at the same time. I am lucky enough to be staying in a villa with a pool so try and get in some lengths during the day, alternating between breast stroke and front crawl. Swimming keeps your heart rate up but whilst not impacting on the body too much. It’s a full-body workout, keeping you toned and building up muscle.
Whilst in France I have also tried my hand at kayaking. This is a great form of exercise as it is often so much fun that you forget that you are working out. It is particularly good for improving upper body strength. After paddling my way through rapids and along a river, the ache in my arms is testament enough that my upper body has benefitted from this activity and I feel stronger and more toned.
Finally, I can’t go without mentioning one of my new favourite discoveries… Yoga. Although I am about as flexible as a plank of wood, I have recently become quite the yoga enthusiast. This calming activity really helps me relax after a busy or stressful day and is great for improving core strength and flexibility. My eagerness has even rubbed of on my family, who have started joining me in the evenings for little yoga sessions. You don’t need any equipment, just a mat or something soft to do some exercises on. Youtube have loads of yoga routines of different intensities for every ability.
So what are you waiting for? Get out there! It’s so easy to look at the amount of recommended exercise and think- what?! I don’t have time for that! But it really isn’t that difficult-all you need is 30 minutes here and there. If you’re working all day, try and fit in a half hour session of something before breakfast or in the evening. If you’re on holiday, this is no excuse. Use the resources and environment around you and get creative!
