Working out is good for us. Our bodies are made to move and the benefits of exercise are clear. Maybe you are working out to lose weight or to get stronger. Maybe you just enjoy the benefits of more energy and less stress you get from a workout. Exercise can reduce your risk of illness and disease as well as improve you mood and memory.
As we inevitably age, the exercise we do becomes an increasingly important factor on our quality of life. As well as pain and disease, our independence and ability to move can become significant and can all be affected by exercise. No matter how old you are, it is never too late to start doing something that can improve your life and it’s never too early to start building a foundation of good health and good habits that will serve you for the years to come. The following areas are key when it comes to improving your health.
Increasing your flexibility will improve your range of motion and will make everyday movements easier. It can also reduce the risk of injury by ensuring that your joints can move through their full range of motion letting your muscles work effectively. Stretching is also really important for muscle recovery after a workout as it relaxes the muscles and can ease soreness.
Try to stretch your whole body for 10 minutes a day, five to seven days a week. Our Yoga or Pilates classes are a great way to add some stretching into your week, learn some new moves and work out with other people.
Where stretching improves your range of motion, balance helps you control it. Balance exercises will help you reduce your risk of falls and other injury as well as providing a good foundation for being able to perform other strength or endurance exercises. Many stretches also incorporate a balance element, but exercises can be as simple as standing on one leg or standing on tiptoes. This can take as little as five minutes but should be worked on every day.
Strength training increases your muscle mass but also improves bone density and balance. Resistance training can also increase your metabolism and memory. It can be done using weights or machines but also with resistance bands or just your body weight. Weight training should be done two to three days a week for 30 minutes a day. Make sure you are working all the major muscle groups but don’t work the same muscles on two consecutive days.
AJ’s has a large gym area with a large variety of pin weight machines as well as barbell and dumbbell weights. If you would rather work out in a group, try our BodyPump classes for an upbeat, challenging workout.
Cardio exercises get the heart pumping and could including running, cycling and swimming. Your heart is a muscle just like all the others and needs exercise to keep strong. As well as decreasing the risk of heart disease, cardio exercise can improve your mood, help with muscle recovery and even help with managing conditions like diabetes. Aim for 30 minutes of moderate cardio a day, five to seven days a week. Increasing the intensity of your exercise will give you added benefits but you should make sure that you only move up to intense activities if you are comfortable with the moderate form of the exercise.
We have so many options for cardio exercise at AJ’s, from our pools to the gym equipment to multiple group classes. There is something for everybody.
If you are new to exercise and are not quite sure where to start, talk to our personal trainers. They can work with you to find what is best for you and your body, they can show you effective exercises and how to do them safely and they can provide motivation and variety to make sure you are getting the most out of your fitness routine.
At AJ’s Sports Centre, we’re a family who love to exercise together. Contact us today and go on a free, guided tour of our facilities. You’ll be blown away by our gym, fitness classes, swimming pools and child-minding.
You’ll love our friendly, helpful staff. Join the AJ’s family today!