If you’ve been inactive following surgery or been recovering from an illness you might feel apprehensive about starting to exercise again. It’s important to listen to your doctor and make sure you are fully recovered but once you’ve had the all clear from your healthcare practitioner it’s time to start thinking about building up your fitness again.

Returning to normal physical activities after a long period of inactivity is really important for your recovery- your muscles will naturally be weaker, and you will feel much less fit than before so you need to build your strength and fitness back.

Listen to your body
Following illness or surgery it’s important to listen to your body. You might be eager to get back to your normal activities but even after your doctor has given you the all clear you still need to remember to rest and recover. Start off slowly - walking is a great way to start getting fit again and help your body heal. Over time you can gradually increase the intensity and time spent exercising. If you enjoy walking you could join a group (check out Ramblers for local walking groups) to keep you motivated.

Make Positive Changes
Whether you have had a joint replacement, heart attack/heart surgery, illness such as Covid or other respiratory illness, you should think about what changes you can make to your lifestyle to help aid recovery and support your body.

• If you smoke, consider quitting
• Eat plenty of fresh fruit and vegetables
• Drink lots of water
• Cut down on alcohol
• Try to get good quality sleep

As you get fitter and stronger you can start to add to your exercise routine- strength training is important to help build muscle and improve cardiovascular health. If you want to protect your body and help prevent further injury then you should add strength training to your routine alongside cardio training such as walking, running, swimming or cycling. Joining a fitness class is a great idea to help keep you accountable with the added bonus of being lots of fun and a great way to meet new friends. After being stuck inside following illness or surgery it’s common to feel isolated so joining a class is a great way to improve mental health too. Move It or Lose It  is a great class for people who have mobility issues and can be carried out seated if necessary.

Personal Coaching and One-One Sessions
If you are feeling overwhelmed at the thought of joining a class but you still need the motivation and help you might like to try one-to-one sessions with a personal trainer. Your personal trainer will be able to tailor the session to your abilities and needs making it a great option if you are recovering from surgery or illness. Just make sure you have the all clear from your healthcare professional and be sure to tell your personal trainer what you are recovering from, how you are feeling - physically and mentally and what your fitness goals are.

If you have been given the all clear by your doctor and are looking to get back into exercise following surgery or illness but you're unsure where to start, contact Amanda.

Research by Sport England shows significant reduction in physical activity among the older (75+) population since the pandemic began. In fact, their data suggests up to 49% of the over 75’s are inactive.
 
This is a worrying trend given how important exercise is for our physical and mental well-being, especially as we age.

How our bodies change as we age:

• As we age we gradually lose brain mass but from the age of 60 this loss accelerates rapidly which is why our long term memory declines from middle age and perceptual motor skills (including reaction time) declines.
• Our eyesight and hearing are affected as we age. Our eyes become slower to adapt to changes in light levels and a reduction in field of vision means we may not notice changes in floor levels such as slopes and steps. We might find it harder to identify the source and direction of sounds and singling out sounds in normal speech might become difficult.
• The loss of brain mass also causes a reduction in strength and power in our arms and legs, can make us slower and can reduce our balance.

How exercise benefits the ageing body:

Strength Training

• Training with light weights (or even just bodyweight training) keeps the postural muscles strong and active. The postural muscles support your entire skeleton and maintain balance so it’s really important to include some strength training into your everyday activities.
• Strength training keeps the joints flexible so you are able to carry out normal day to day activities. Improving muscle strength allows us to maintain  our normal, healthy lifestyle, such as daily walks, household chores, climbing the stairs etc.
• ‘Toned’ muscles helps to support the bones and keep the body structure strong and stable.
• Regular strength training can also improve glucose intolerance and insulin sensitivity which helps reduce the risk of diabetes.

 
Group Exercise
There can be no doubt that exercising in a group is one of the best ways to enjoy more exercise:

• It’s a great way to build and maintain friendships
• Keeps you accountable so you’re more likely to stick to the class or group
• Regular exercise helps combat depression or low mood and improves your self- esteem
• Exercising in a group is great for support and advice

It’s never too late to make a positive change to your lifestyle, starting out slowly with a daily walk and some gentle strength exercises can make a big difference to your mobility and strength. Joining a class such as Move it or Lose It is a great way to get into regular exercise without putting unnecessary pressure on your body.
 
As with all exercise it’s important you check with your doctor before starting anything new, especially if you haven’t exercised in a long while.

Dark, colder evenings are here and you might be put off continuing with your regular exercise due to safety concerns. We all know the importance of regular exercise as part of a healthy lifestyle so we’ve put together a few handy tips to help you stay safe while exercising when it’s dark.

Exercise with a friend
If you enjoy walking, running or cycling but are put off because of the darker evenings, why not grab a buddy or 2 to join you? You’ll help motivate each other while also making each other feel safer. Find out if there are any local groups you can join such as rambling, cycling or running.

Wear Bright Clothing
Make sure you dress to be seen when walking or exercising outside in the dark. Use a head torch and stick to well-lit roads and areas you know.

Dress for the Weather
Don't be put off if it's a bit chilly outside- there are some great benefits to exercising in the cold weather. If you’re exercising outside you need to make sure you have the right clothing for the temperature as well , wear layers that can be removed or added when needed.

Run or walk against the flow of traffic
Be aware of any oncoming dangers and always run or walk towards oncoming traffic, especially in areas where there is no footpath.

Take Your Mobile Phone
If you are exercising outside in the dark be sure to let someone know where you are going and take your phone. There are a number of apps you can download to your smartphone that will share your location with a friend.

Join a Class
Exercise classes are a great way to exercise when it’s dark outside. Depending on the class you could be inside or outside but you’ll always have the safety of being in a group.
 
If you fancy trying a fitness class to stay active in the darker months, Smart Fitt has a number of classes aimed at all abilities and ages- from Bootcamp to Move-It-Or-Lose-It, there's bound to be something to suit your needs.
 
Smart Fitt also offer one-to-one fitness coaching sessions - contact Amanda to find out more.