The start of the new year is a time when many of us
collate long lists of ways to ‘improve’ our lives. In
addition to getting fit, resolution regulars include saving
– not spending – money, learning a new skill, or
spending more time with our loved ones.
It’s well
known that top of the list every year is the resolution to
implement a new fitness regime. However, despite
declarations of dedication to our new routines, slipping
back into usual work and home life schedules can see our
fitness lists languishing.
Southern Cross’ Healthy
Futures Report reveals that the average New Zealander is
exercising for 30 minutes three times a week. That means a
lot of us are doing less than that, and many people worry
that they aren’t as fit as they should be. Thirty per cent
are considering moving more often (an increase of three per
cent since 2020) and 36 per cent are planning to prioritise
exercise – an increase of four per cent since
2020.
To get ahead of the resolution regression,
Southern Cross Health Insurance’s Chief Medical Officer Dr
Stephen Child offers handy hints to help go the
distance.
“It’s great to see an increase in people
planning to move more, and January is an ideal time.
However, after the slow pace of the holiday period it can
feel particularly challenging to dive straight into a new
plan and the first step is overcoming that struggle to get
started, particularly if you’re setting your sights on an
‘idealised’ sense of what counts as
exercise.”
Dr Child says that plenty of activities
qualify as exercise, each with their own benefits. “It can
be tempting to default to pounding the pavements or slogging
it out in the free weights section at the gym, but walking,
housework, going to the supermarket, mowing the lawn and
weeding the garden all count as exercise,” he says. “A
good exercise plan starts with the aim of incorporating some
physical activity into most days of the week.”
Dr
Child says that most New Zealanders are aware that regular
exercise plays an important role in our overall health and
wellbeing. “People generally know that regular exercise
reduces our risk of suffering from cardiovascular disease,
such as heart attacks and strokes, but it’s actually good
for the whole body, and our mental health,” he
says.
“It helps us to maintain muscle mass and
strong bones, which is very important as we get older.
Exercise also increases blood flow to the brain, boosts
levels of ‘feel good’ chemicals called endorphins and
helps with memory function,” he adds.
“Once
you’ve made a start you can increase the frequency and
intensity of your exercise and, with it, your overall health
and wellbeing,” Child says.
Energetic housework –
it’s a thing
The 2022 Healthy
Futures Report also asked New Zealanders what types of
activities they do to help them get enough exercise.
Interestingly, energetic housework is the most common form
of exercise, with 39 per cent of people keeping fit this
way.
Grab that duster and feel the
burn!
Trying to squeeze a workout into
our day can often feel a step too far what with work,
family, and never-ending chores. But good news! Housework
can be an effective way of keeping fit and burning a few
calories. So, slap on the sweatbands and try the energetic
housework workout.
Take the vacuum for a
spin
Pushing the vacuum cleaner around
your floors helps work your legs, core, and upper body (and
even more so if you decide to throw in a few squats or
lunges as you vacuum). Thirty minutes of vacuuming can burn
up to 166 calories1, so be sure to give all your floors and
skirting boards a good once-over.
Wash up
the dishes
Next, tackle the kitchen.
Washing dishes by hand and clearing the counters can burn
close to 160 calories2 – depending on how big the mountain
of dishes is and the size of your kitchen, of
course!
Take the workout
outside
Gardening is also a great form of
exercise. Mowing the lawns for half an hour can burn up to
200 calories3. Grab the rake and spend another 30 minutes
raking up leaves and lawn clippings and you can burn through
another 178 calories4.
Next, give the car a wash by
hand. Scrubbing your vehicle can burn another 200 calories
over 30 minutes5.
Getting started and sticking to an
exercise routine
Here are some top tips to help you
get motivated – and stay motivated:
Start
slow
Jumping straight into vigorous
exercise can do more harm than good, so take things slowly
at first. If you plan on taking up running, start with a
walk, then progress to a light jog before picking up the
pace.
Variety helps
Try
not to get stuck in too much of a routine straight away.
Listen to what your body is telling you. Whatever you
choose, try to change things up – that way it won’t feel
like a chore and you’re less likely to become
bored.
Enlist a
buddy
Still lacking motivation? Make
plans with a friend to head out and exercise together. That
way you’ll feel obliged to honour your commitment. If you
have a dog to exercise too, that could be all the motivation
you need for staying active on a regular
basis.
Make it a
habit
It can take a while to form a
healthy habit, but the rewards are well worth it. And the
more often you take the healthy choice, the easier it will
get.
Stay safe
Don’t
overdo things, especially when you’re just getting back
into the groove. For most of us, starting an exercise
programme is fine to do without medical consultation. But if
you haven’t exercised for a while, are over 50, or have a
medical condition such as heart disease or diabetes, make
sure you talk to your GP or another qualified healthcare
expert.
References:
1. WebMD
2. Calorie
Control Council
3. Harvard Health Publishing
4.
WebMD
5.
HealthResearchFunding.org
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