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Make your heart beat faster Exercise can be a divisive topic. Some are quite happy with the odd walk to keep the blood flowing, while others are peppy exercise evangelists, regularly pumped up on endorphins. Suzi Brown helps navigate the territory in between.  Lycra isn’t everyone’s cup of tea, and after all, we’re not all built for distance running or aerobics classes not to mention loud repetitive club anthems...especially as one’s age increases. But you can find a way to exercise in moderation, at a level and intensity that suits you. And there are methods to fight that natural inclination to stay buttocks-firmly-on-the-couch, even when the weather is less than inviting. From battling the bulge to enjoying a quicker memory, the benefits of increasing your pulse rate are endless and long-lasting. All research points to the fact that we’ll have healthier, happier bodies and minds if we make a habit of taking some daily exercise. If you’re currently not exercising, don’t fret, you can work up to it. I’m no Olympian, but I have learnt a few tips and tricks to encourage myself to go just a little bit further, or a little bit faster... because there really are rewards beyond the comfort zone.  Motivate yourself to get moving
What type of exercise should I choose? The choices are endless! I would encourage you to start with what sort of personality you have, or the kind of lifestyle you lead. If you are surrounded by people a lot, then a walk by yourself might be just the ticket. However if you perk up around others then choose something more sociable like a group exercise class or a trip to the gym where you can have a chat with those around you. Women in particular benefit from weight bearing exercises as they age, as bone density decreases. Weight training encourages not only firmer muscles, but the ability to retain strong bones and stave off osteoporosis. Some examples would be:
Incidental exercise Exercise doesn’t need to be intentional for it to be exercise! Look out for opportunities for “incidental” activity. Basically that means exercise that happens during a typical day. For example: household chores, gardening, shopping and simply skipping the lift and walking up stairs. These small exercise opportunities have been shown to be hugely helpful in warding off wait gain and improving general health, as well as helping avoid the mental load of putting aside time to be specifically active. TIP: Add extra incidental exercise to your day by parking a bit further away from a place or person you might be visiting. Obviously this will increase your daily step count – and every extra step helps. Take a seat Why not try mixing up your usual exercise routine, and take a seat! Seated exercise can be just as beneficial for improving strength, flexibility and balance as the traditional forms, but with the added positives of being suitable for those with mobility issues or medical conditions. There are gentle seated exercises to suit almost anyone, and many affordable community-based classes with experienced instructors who can guide you. You can work on improving your strength, flexibility and balance and leave feeling energised, while enjoying a supportive environment with like minded individuals.  Resources for every body:
Nymbl Balance Training App is ACC’s free digital balance app. Nymbl enables you to improve your balance by taking you through simple body movements. Give up on your excuses about cost, this app is completely free! Enjoy its easy-to-use format with step-by-step instructions. https://www.livestronger.org.nz/find-a-community-strength-and-balance-class/find-a-strength-and-balance-class/find-a-class Pop to this webpage to find a great selection of resources including video exercises to do at home or simply click on your region and find a class near you. Tip: Some of the church-based community classes are followed by morning tea, where you can reward yourself for your diligent exercise efforts! Workout jargon explained Do you feel like people are speaking ancient Greek when the conversation strays into working out? It is all actually pretty straight forward. After digesting the descriptions over the page, you’ll have it down in no time: Cardio (Cardiovascular exercise): Any form of exercise that makes your heart beat harder and breathe more heavily. This is a great workout for your heart. Endurance: This is similar to cardio exercise in that it increases your heart and breathing rate. As the word suggests, endurance is generally longer lasting. It can be weight-bearing or non weight-bearing. HIT: High Intensity Interval Training. This involves alternating short bursts of intense exercise with periods of rest or lower intensity activity. HIT workouts are known for burning a lot of calories in a short amount of time. Reps (Repetitions): This refers to one complete cycle of a movement in an exercise. So, if you do a bicep curl where you raise and lower the weight one time, that’s one rep. Sets: This refers to a group of repetitions performed consecutively with a short rest in between. Strength training: This type of exercise uses weights, resistance bands, or your body weight to build muscle strength and endurance. Examples include squats, lunges, push-ups, rows, and bicep curls. ENOM (Every Minute on the Minute): This is a workout structure where you perform a set number of reps of an exercise at the beginning of each minute. The remaining time can be used for rest or recovery. AMRAP (As Many Reps/Rounds As Possible): This type of workout challenges you to complete as many reps or rounds of a circuit as possible within a set time frame. There are many other exercise terms and acronyms out there, so don’t hesitate to ask a trainer or gym staff if you come across something you’re unsure about. Thery’re there to help you understand and feel comfortable with you workout routine. Reference: Aged Advisor 2025 Comments are closed.
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AuthorShonagh O'Hagan Archives
May 2025
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