We all know that exercise is good for us. Exercise builds strength and fitness, but is also an important contributor to our healthspan. Distinct from lifespan, our healthspan is the period of life in which we are free from serious disease.

Building and maintaining strong muscles preserves balance and minimises pain. Cardiovascular exercise improves heart health, as well as cognitive function and energy production. Being active with other people keeps us connected and supports mental wellbeing. 

Completing the Stress Cycle

When we experience something stressful, our bodies respond by initiating a cascade of physiological and neurological changes that help us survive the potential threat. It doesn’t matter if the “threat” is only an annoying email – the physical response is the same. Our bodies stay in “fight or flight” mode until they receive a signal that the danger is over. 

Bodies respond to physical cues to know when the threat has passed – physical activity is the single most efficient strategy for moving through stress. Find more strategies for completing the stress cycle and dealing with overwhelm in Burnout by Emily and Amelia Nagoski. 

A Weekly Fitness Formula

There are different kinds of exercise that deliver different benefits to our physical and mental health.  Broadly, an optimal weekly fitness regime might include – 

200 minutes of Zone 2 Cardio 

Zone 2 cardio is exercise where your heart rate is increased, but you can maintain a conversation, or breathe through your nose if not talking. Incorporating this into your daily activities makes it pretty easy to get 200 minutes in. 

3 x 25 min Cardio sessions 

This might be 2 x 25 minute more vigorous sessions where your heart rate is raised, and 1 x 10 minute higher intensity workout.  

3 x Strength and Resistance Training Sessions 

Resistance training is important for building and maintaining muscle strength. If the gym isn’t your thing, strength exercises can be incorporated into daily life with a bit of imagination – hauling shopping, lifting children, lifting in the garden. Be sure to target the major muscle groups – legs, glutes, chest and back, as well as smaller muscles such as calves and arms. 

Exercise with Friends

Physical activity can be an opportunity to meet new friends or catch up with old ones. We evolved as a social species, and doing things together has positive impacts on stress, our nervous system and feelings of wellbeing and belonging. Making plans to workout with friends can help keep you accountable, as well as making exercise heaps more fun! 

Stretching and Flexibility 

Stretching and flexibility are important for the health of our muscles and joints while building strength and stability. Maintaining flexibility can also help to decrease pain, prevent injury and improve coordination. To get the best benefits, daily stretching and flexibility training is best. 

The outward, positive energy of Spring is an excellent time to start something new. Exercise is so vital for health, but it’s also easy to get stuck doing the same things. By mixing it up, incorporating more movement into our daily lives and keeping it fun, we can continue to harness the benefits of physical activity for good health and longevity.