The power of movement: Why staying active is vital to your health

Movement isn’t just about structured workouts or intense gym sessions. It includes anything that gets your body moving – from walking the dog to dancing around your living room. Here’s how staying active can transform your health:

Physical health benefits:

• Improved heart health: Regular physical activity, such as aerobic exercises (walking, cycling, running), helps improve circulation, lower blood pressure, and reduce cholesterol levels. This strengthens the heart, lowers the risk of heart disease, and enhances overall cardiovascular health by improving the efficiency of the heart and lungs.
• Better weight management: Staying active supports weight management by increasing calorie expenditure and promoting fat loss. Consistent exercise helps regulate hunger hormones, improves metabolism, and encourages lean muscle growth. This makes it easier to maintain a healthy weight, which is important for overall health and reduces the risk of obesity-related conditions.
• Stronger muscles and bones: Engaging in weight-bearing activities like walking, resistance training, or weight lifting promotes bone health by stimulating bone formation, leading to increased bone density. These exercises also strengthen muscles, ligaments, and tendons, enhancing physical strength, mobility, and posture, and reducing the risk of osteoporosis and fractures.
• Enhanced flexibility and balance: Incorporating flexibility exercises, such as yoga, stretching routines, or Pilates, helps maintain and improve the range of motion in joints and muscles. This not only increases flexibility but also boosts balance and coordination, which can help prevent falls, especially in older adults. Regular practice of these exercises also promotes better posture and muscle alignment.
• Reduced risk of chronic illness: Regular exercise plays a key role in preventing a variety of chronic health conditions. It helps regulate blood sugar levels, lowering the risk of type 2 diabetes. Physical activity also strengthens the immune system, reducing the likelihood of certain cancers (such as breast, colon, and prostate cancer), and helps control blood pressure, reducing the risk of stroke and heart disease. Additionally, exercise supports digestive health and can reduce the risk of developing gastrointestinal issues.

• Mood boosting: Exercise stimulates the production of endorphins, which are neurotransmitters that act as natural mood lifters. These “feel-good” hormones promote a sense of happiness and well-being by reducing the perception of pain and boosting mood. In addition to endorphins, physical activity also triggers the release of serotonin and dopamine, which play key roles in regulating mood and emotional well-being. As a result, regular exercise helps reduce feelings of stress, anxiety, and even symptoms of depression by providing a natural outlet for tension and improving overall emotional resilience.
• Improved sleep: Engaging in regular physical activity helps regulate the body’s circadian rhythm, which governs sleep-wake cycles. Exercise, particularly aerobic activities like running or swimming, can promote deeper, more restorative sleep. It helps to alleviate common sleep disturbances such as insomnia by reducing stress and anxiety, promoting physical tiredness, and enhancing the body’s ability to relax. However, it’s important to note that exercising too close to bedtime may have the opposite effect for some individuals, as it can temporarily raise adrenaline levels, so timing can be key for optimal sleep.
• Sharper focus and memory: Physical exercise boosts brain function by increasing blood flow to the brain, delivering more oxygen and nutrients to the cells. This improved circulation enhances cognitive functions like memory, concentration, and problem-solving skills. Regular activity encourages the growth of new brain cells, particularly in areas responsible for memory and learning, such as the hippocampus. Additionally, exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, improves mental clarity, and helps protect against cognitive decline as we age.
• Reduced symptoms of depression: Regular exercise has been shown to significantly alleviate symptoms of depression by triggering the release of neurotransmitters that promote a sense of well-being. Exercise also reduces levels of cortisol, the body’s stress hormone, helping to manage the physiological impacts of depression. Studies have demonstrated that even moderate physical activity, such as brisk walking or cycling, can improve mood, lower anxiety, and provide a natural alternative or complement to antidepressant medications. Furthermore, exercise promotes social interaction when done in group settings, which can also improve mental health by offering a sense of community and support.

Starting to move more can be easier than you think. Here are some tips:

Choose activities you enjoy

The best exercise is the one you’ll stick with. Try a variety of activities such as:

• Walking or hiking: Walking is one of the easiest and most accessible forms of exercise, requiring no special equipment other than a good pair of shoes. It’s ideal for beginners and can be done almost anywhere – whether on a flat urban path, scenic countryside trails, or even in your own neighborhood. Hiking, with its natural terrain and varying elevations, can add a challenging element to walking, providing a full-body workout while helping improve cardiovascular health, endurance, and strength. Both activities are gentle on the joints, making them great options for people of all ages and fitness levels.
• Dancing: Dancing is a fun and energetic way to get your heart rate up while also improving coordination, balance, and flexibility. From salsa and ballroom to contemporary or even dance-based fitness classes like Zumba, there’s a style for everyone. It’s not only an enjoyable form of cardiovascular exercise but also a great way to lift your mood and express yourself creatively. Plus, dancing can be done solo or with a group, offering both physical and social benefits.
• Swimming: Swimming is a full-body workout that engages nearly every muscle group in the body. As a low-impact exercise, it’s perfect for individuals with joint pain or those recovering from an injury, as the buoyancy of the water reduces the risk of strain. Swimming improves cardiovascular health, builds strength, and enhances flexibility, all while providing a refreshing workout. It’s also a calming exercise, helping to reduce stress and promote relaxation due to the soothing effects of water.
• Yoga or Pilates: Both yoga and Pilates focus on enhancing flexibility, balance, and core strength, but they each offer distinct benefits. Yoga emphasises mental relaxation, mindfulness, and breath control, alongside physical postures that improve strength, flexibility, and posture. Pilates, on the other hand, targets deep core muscles, improving stability and supporting spinal health. These practices are beneficial for stress reduction, enhancing body awareness, and improving overall flexibility and mobility. They can be adapted to different fitness levels and are ideal for those seeking a low-impact workout with a focus on mental well-being.
• Team sports or classes: Participating in team sports or fitness classes adds a social dimension to exercise, making it more enjoyable and motivating. Whether it’s a friendly game of football, basketball, or volleyball, or joining a fitness class like spin, boxing, or aerobics, these activities provide a fun and competitive environment that encourages regular participation. The camaraderie and sense of teamwork involved in these activities help foster a sense of community, while the group atmosphere can push you to achieve more than you might on your own. Plus, the social aspect provides an added layer of accountability and support.
• parkrun: parkrun is a global initiative offering free, weekly, timed 5K events in local parks, open to everyone regardless of fitness level. Whether you walk, jog, or run, parkrun is about personal achievement in a supportive, non-competitive environment. It encourages participants to improve their fitness and connect with others in the community. With a focus on inclusivity, parkrun welcomes people of all ages and abilities, providing a sense of belonging and motivation to stay active. It’s also a great way to explore local parks while enjoying a fun, informal fitness challenge. For more information and to find a parkrun near you, visit the parkrun UK website.

It’s important to ease into a fitness routine, especially if you’re new to exercise or getting back into it after a break. Start with short 10-15 minute sessions to avoid overexertion, and gradually increase the duration and intensity as your body adapts. This approach helps prevent injury and burnout while allowing your muscles and cardiovascular system to adjust.

Aim for at least 150 minutes of moderate-intensity activity per week, as recommended by health guidelines, which could be broken down into shorter, manageable sessions spread throughout the week. Always listen to your body—if you feel pain or excessive fatigue, take a break or reduce the intensity. Consistency is key, so allow yourself time to build up without rushing the process.

Setting clear, realistic goals helps you stay focused and motivated. Instead of vague goals like “exercise more,” set specific and measurable objectives like “walk for 20 minutes daily” or “attend a yoga class twice a week.” These smaller, achievable goals make it easier to track your progress and celebrate milestones along the way.

Consider using a fitness tracker or journal to monitor your activity and build a sense of accomplishment. Tracking also helps identify patterns and improvements, keeping you motivated as you see your consistency and performance grow. Be mindful to adjust your goals as you progress to keep them challenging but attainable.

Having a support system can significantly increase your chances of sticking with a fitness routine. Exercise is often more enjoyable and motivating when shared with others. Try working out with a friend or family member to make the experience more social and enjoyable. Alternatively, consider joining a local sports team, fitness class, or running group where you can meet new people who share similar fitness goals.

Many fitness apps and social media communities also offer virtual support, from online challenges to motivational groups, allowing you to connect with others, share progress, and offer encouragement. A positive, supportive environment can help you stay accountable and inspired.

To make exercise a consistent part of your lifestyle, treat it as an essential appointment in your calendar. Schedule your workouts at regular times during the week, just like meetings or work commitments. By making exercise a priority, it becomes easier to stick to your plan. Also, look for opportunities to incorporate more movement into daily activities. Take the stairs instead of the elevator, walk or cycle for short errands, or take a brisk walk during lunch breaks.

These small, consistent actions can add up over time, contributing to your overall fitness while blending seamlessly into your daily life. The more you make movement a habit, the easier it becomes to maintain.

• Mix things up: Keeping your routine fresh and exciting is key to maintaining long-term motivation. If you find yourself getting bored or feeling uninspired by the same activities, switch things up. Try a new exercise class, explore a different outdoor route for walking or running, or learn a new sport or skill like cycling, rock climbing, or swimming. Variety not only keeps things interesting but also challenges different muscle groups, preventing plateaus in progress. This diversity in activities can help you stay engaged and prevent the routine from feeling monotonous.
• Reward yourself: Celebrating milestones is essential to reinforcing positive habits and keeping motivation high. After hitting a specific goal, whether it’s completing a week of consistent workouts or achieving a personal best, treat yourself to a non-food reward. This could be a new piece of workout gear, a relaxing massage, a new fitness tracker, or something simple like a day off to relax and recharge. Rewards give you something to look forward to and can be a great way to recognise your progress. Just be sure to choose rewards that align with your fitness goals and don’t undermine your efforts.
• Remember your why: Reflecting on your motivations and the reasons you started exercising in the first place can reignite your passion and keep you focused when motivation wanes. Whether it’s improving your health, increasing energy levels, managing stress, or achieving specific fitness goals, reminding yourself of these personal reasons can help you push through challenging days. You might also want to track and revisit the benefits you’ve experienced along the way—such as improved sleep, increased strength, or a reduction in stress—so you can see how far you’ve come. Writing down your reasons for starting and your progress can serve as a powerful reminder when you need a boost.

• Wear suitable clothing: When exercising, choosing the right clothing is essential to ensure comfort and performance. Opt for breathable, moisture-wicking fabrics such as polyester, nylon, or merino wool, which help draw sweat away from your skin and keep you cool and dry during your workout. Avoid cotton, as it tends to absorb sweat and can leave you feeling damp, which may lead to chafing. For the specific activity, make sure your clothes allow for a full range of motion, and choose items that won’t restrict movement. Additionally, if you’re exercising outdoors, consider layering your clothing to adjust to changing weather conditions. Wearing the right clothes not only improves comfort but can also help prevent irritation and injuries.
• Wear supportive shoes designed for your activity: Proper footwear is critical for both comfort and injury prevention. Select shoes that are specifically designed for the activity you’re doing, whether it’s running, cycling, or yoga. Running shoes, for example, offer cushioning and support for repetitive impact, while cycling shoes are designed to provide a secure fit for pedals. Proper footwear helps absorb shock, provides stability, and prevents strain on your joints and muscles. It’s also important to replace your shoes regularly, as worn-out shoes lose their cushioning and support, increasing the risk of injury. Consider visiting a specialist store to get advice on the best shoes for your foot type and activity.
• Stay hydrated: Hydration is vital for maintaining energy levels and preventing dehydration, which can affect performance and recovery. Drink water before, during, and after exercise to ensure that your body is properly hydrated. It’s especially important to drink during longer or more intense activities, particularly in hot or humid conditions. If you’re doing a high-intensity workout or exercising for over an hour, consider consuming an electrolyte drink to replenish lost salts and minerals. Monitoring your hydration levels is crucial; signs of dehydration include dry mouth, fatigue, dizziness, or dark yellow urine. Always carry a water bottle with you and take small sips throughout your session.
• Eat properly: Fueling your body with the right nutrients ensures that you have the energy and stamina for your workouts and recovery. A balanced diet rich in whole foods—such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables—will support your fitness goals. Prior to exercise, consume a small meal or snack that combines carbohydrates and protein, like a banana with peanut butter or a small handful of nuts and dried fruit, to give your body the energy it needs. After exercise, aim to refuel within 30-60 minutes with a combination of protein and healthy carbs to promote muscle recovery and replenish glycogen stores. For example, a protein smoothie with fruit or a chicken salad with quinoa are great options. Proper nutrition aids in overall performance and supports long-term health benefits.
• Take care of your feet: Your feet are the foundation of your exercise routine, so keeping them healthy is essential. Make sure your feet are clean and dry before and after exercise to prevent conditions like blisters or fungal infections, which thrive in damp, warm environments. Wear socks made from moisture-wicking materials to help keep your feet dry. If you experience foot pain, discomfort, or blisters, don’t ignore them—take action promptly. Use supportive insoles if you have issues like flat feet or arch pain, as these can improve comfort and prevent injuries. For blisters, calluses, or bunions, use appropriate care products like Compeed blister plasters, which provide immediate relief, reduce friction, and protect the affected area while promoting faster healing. Treating these foot issues early can prevent them from escalating and ensure you can continue enjoying your workouts without discomfort.

Staying active is one of the most effective ways to enhance your physical and mental well-being. Whether you’re a beginner or looking to get back on track, every step counts. Embrace the power of movement this New Year and unlock a healthier, happier you.