Improve your quality life with Exercise
Adequate Exercise
Few things come close to having a greater impact on the length and quality of your life as exercise. Regular physical activity is essential for the human body for a whole host of reasons, including maintaining physical health, enhancing mood, and reducing the risk of chronic diseases. We are HUGE fans of exercise in all its forms at Altus, therefore we think that any mode of activity is fantastic! That said, there are some things that we believe can be helpful in forming a well-rounded, safe, effective and enjoyable exercise routine.
1. Utilise a Variety of Training Modalities
Incorporate both resistance (e.g., lifting weights) and cardiovascular training (e.g., running) as both can tremendously improve our cardiovascular, musculoskeletal, cognitive and mental health.
A range of intensities should be used when conducting both resistance and cardiovascular exercise to build well-rounded fitness. Rate of perceived exertion can be used to determine this for resistance training, while heart rate can be used for cardiovascular training.
Mobility, flexibility and balance are extremely important in allowing us to stay physically healthy as we age, therefore, developing and maintaining these capabilities early on through practices like Yoga and Pilate can be hugely beneficial.
Consider incorporating Finnish sauna bathing and cold water immersion as these activities have been associated with a host of benefits, including improved cardiovascular and immune function.
A note on resistance training:
A variety of different movement patterns can be utilised for strength training, e.g., a squat or pull-up. When executed correctly, each movement can be an excellent tool for developing strength, however they all carry risks if performed with bad technique. Therefore, when building a training plan choose movement patterns that you can execute proficiently or take the time developing new good technique before applying load.
2. Educate Yourself and Enlist Assistance
Learn about proper exercise techniques and safety measures to maximise the benefits and minimise the risks. There are some great channels on YouTube that can assist you with this, such as Squat University.
If you have the means, we highly suggest consulting fitness professionals to guide you in creating a safe and effective workout plan tailored to your needs and goals, as this will likely lead to greater training consistency.
Address and mitigate the impact of injuries and pain early with the assistance of a physiotherapist and other expert healthcare professionals.
3. Find Activities You Enjoy
Choosing activities you enjoy will make exercise a sustainable daily habit, whether it’s dancing, hiking, swimming, or playing a sport. This is key to maintaining consistency.
Experiment with different types of exercise to find what excites you the most.
4. Capitalise on Incidental Exercise
Incorporating activity into your daily routine can be an efficient way to increase the amount of physical stimulus you get e.g., take the stairs instead of the lift, walk or cycle to work, or take short breaks to walk around during work hours.
Try initiating social events that incorporate physical activity e.g., a hike followed by brunch, a day at the beach with some cold-water immersion in the sea, or trying a new sport .
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