Regularity versus Intensity

article one: Regularity versus Intensity (directly below)

article two: Feeling Mentally and Physically depressed?

by Robin Christie of Moving to Health


Reading the title to this article might lead you to believe I am writing about bowel health, sorry to disappoint you it is about movement for health, exercise for those over 50 in particular. In my twelve or so years giving fitness advice to all kinds of normal people I have found we are strange creatures when it comes to exercise, we start a new regime and go headstrong into it doing too much too soon and experience what I call “burnout”, that is we either become ill or do so much that we cannot sustain it with modern day life pressures and stress.

This is where I introduced the principle of regularity rather than intensity, it goes like this; rather do any form of movement for a set duration (say 30 minutes), than an intense workout or two per week. I am talking about normal people who are not training for an event or high performance fitness. We need to walk everyday or take the stairs at work instead of the lift in the mornings and at lunch time. The key is to get your body used to receiving stimulation on a regular basis. This regular movement, irrespective of intensity will raise metabolism enough to improve energy levels and get the body and mind operating at a higher level.

Perceived obstacles make us put off “exercise” when it become difficult to do it. Like weather conditions, cannot walk because it is raining, either we keep rain gear with us or we do something else. I recently met someone asking for advice on what to do on rainy days, she works in a 12 level building in Auckland, I asked her to try walking up as many levels as she could without feeling faint and then down to the bottom again. She did this and now she has given up walking in the city streets and walks the stairs everyday, she now manages all 12 levels and does not even break a sweat. Her work friends have joined her and they feel great after lunch. That is all she does, occasionally she has energy at the end of the day to walk after she gets home, also at any pace for any duration.

So remember, do anything you can or feel like for any length of time, intensity and duration not important as long as in your mind you see that period as exercise, or as I like to say moving to health.

 

Feeling mentally and physically depressed?

We all occasionally feel lethargic and stuck in a physical depression, not able to do much and feel slow mentally as well.

It feels a bit like we drag ourselves through mud all day long, then collapse on the couch at the end of the day and find it difficult to make even the simplest meal or a cup of tea.

This is the time you need to go for a walk, get out there. If it is raining or bad weather, go to a shopping mall and walk purposefully from one end to the other. Forget about the shops or the people, just walk from one end to the other, no stairs, no big challenge. Speed not important and don't worry how long it takes. Just do it.

All over the world people rely on the safety and controlled environment shopping malls provide. Some even offer structured groups or "trails" to follow through the centre. Good, if that is what you are after but for the rest of us, just walk purposefully, which means at about 60 to 70 percent of what you are capable of, like the speed you would walk accross a busy street. Slow down when you need to and speed up when it feels better. Try get a little out of breath, not so much that people will wonder if they need to call emergency response, but enough to get a little flushed. A gentle glow on the skin, a small amount of perspiration is good.

If you keep it up for about 30 minutes, walk, stop, slow, fast, mix it up, you will feel energised and mentally alert. Of course this will only last while the endorphine hormone travels through your blood. To get a more permanent good feeling and mental energy you need regularity of physical movement.

Regularity is the key, you speed up your metabolism, (which naturally slows with age) and with this comes better overall body function, you name it the body system will work better with regular physical movement.

So, don't just sit there get moving to health. 

Profile on Robin Christie- a contributor to wisanow

Robin Christie developed his interest in fitness during his military training, years later he studied to qualify with three different fitness qualifications. He then worked as a personal trainer at gyms and at the homes of his clients. Working closely with physiotherapists and biokineticists, Robin developed a unique understanding of human movement and can quickly analyse movement difficulties with alarming accuracy. His primary clientele for the majority of his fitness career has been people with movement difficulties and those over 50 years of age.  Robin has used the principles of the Alexander Technique in his training methods since 1998.

He developed Body Stretch Therapy, which he offered to his clients and other interested people.

Before qualifying as a personal trainer in 1995 Robin also studied and practised a range of natural healing methods, Massage, Reflexology, Reiki, Indian Head Massage and Cranio Sacral Therapy.

Before moving to New Zealand, Robin introduced Nordic Walking to South Africa, he started groups of walkers in Johannesburg and the activity grew from then on, Nordic Walking is also fairly popular in New Zealand with groups all over the country. He believes Nordic Walking to be one of the safest and most beneficial form of exercise out there, he says "just get over how it looks and do it, you will feel the difference".

Robin has as a goal to set up New Zealand's first seniors only exercise facility, including rehabilitation areas as well as exercise and social aspects. Hopefully this website can go some way to realising that dream.

www.movingtohealth.co.nz
Health, Wellness and Vitality at any age.
Moving to Health has as it's primary objective to help people over 50 years of age move in a healthier direction in their lives.