• Inform - 5 Myths around physical activity

• Motivate -Meet the world’s oldest female body builder

• Celebrate - Introducing Calisthetics

We all move , we all own a body and we all have an opinion on what type of activity is best. There are popular misconceptions that we have heard so many times that we take them as fact. Lets review some general statements today and see if our commonly held beliefs are actually correct.

• Lifting weights makes women bulky - Resistance training or weight training builds strength. It is good for bone health as the pull of the muscles on the bones stimulates them. Lifting weights tones and shapes your body. Women have lower levels of testosterone so are less likely to build bulky muscle mass. Resistance training also helps maintain weight as it is an effective way of burning calories.

• You need to spend half your life in the gym to be fit - The World Health Organisation recommends 150 minutes of medium impact exercise per week. This is 30 minutes of exercise 5 times per week. This can be achieved in a variety of different ways with walking , cycling , swimming or dancing. Focus on exercising smarter, not longer. Resistance exercise burns carbohydrate stores first so if you start with strength training and then do your cardiovascular fitness your body will then move to your fat stores.

• As long as you exercise, you can eat what you like! - many people spoil their gains from exercise by binging on a big piece of cake to reward themselves for their hard work. Calorie dense food is easy to eat but you would have to work hard to burn off the added calories. If you knew your ice cream cream was equivalent to a 10km run, you might not be so eager to eat it post workout. You cannot make up for a bad diet with exercise , good nutrition trumps exercise where weight gain and cancer risk is concerned so choose wisely .

• I am too old to exercise - As we age , our joints can stiffen, our bones become more pliable, our muscles weaken and our balance can be affected. In short , there are more reasons to exercise as we age. If we want to keep the above at bay, we need to focus our efforts in each area to stay flexible, strong and steady

• I have no time to exercise - It is estimated that if you exercise the time you spend during your workout will be given back to you six fold. So for every minute you spend keeping physically active, you gain 6 minutes back in time. If that isn’t a good trade, I don't know what is 😀 

Meet Ernestine Shepherd who at 86 is fit and strong and who looks is living proof that resistance work leaves you toned and looking your best

Wednesday's exercises focus on balance reactions to help keep you on your feet. This week we practice calf raises and balancing on one leg - The Flamingo - give it a try

Calisthetics is a form of exercise that uses body weight for balance and strength. It is perfect for seniors as it is lower impact which is good for those with joint pains and it can be done at home. It requires little or no equipment and you can start at any level and work at your own pace. There are many videos on line that can help you to get started but here is a list of exercises that fall into this category 😀 They all contribute to core strength which gives you a good foundation to work your arms and legs

• Wall squats - strengthens the legs and gets you ready for those uphill climbs

• Press ups - these can be using the wall, the kitchen unit or in the traditional way. Great for core and upper body strength

• Plank - can be side planks , on your knees and elbows, great for core strength

• Box squats - practicing sit to stand on a low box or chair is great for strengthening the legs to help get you upstairs or out of the car

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life. Just reply to this newsletter