DIFFERENT STROKES

Sports scientist Luke Worthington says the types of exercise that women will benefit from most are typically marketed at men and vice versa.

“Typically, women have more plasticity in their joints than men. By contrast, men’s natural mobility is poor and they’re more likely to suffer from joint issues. So they’re the ones who benefit greatly from yoga and pilates.

“Cardiovascular disease affects almost twice as many men and often at an earlier age. Men should aim to do low intensity, long duration cardio such as jogging, swimming, spinning or cycling which won’t put stress on their hearts and can protect them.

“We all lose skeletal muscle mass and bone density from our thirties onwards, but as women have less to begin with, it tends to affect them more rapidly. The most efficient way for women to work out and build lean body mass is through high intensity, short duration cardiovascular activities such as circuit training, boxing, tennis and weights.

High intensity exercise can also reduce the effects of insulin resistance – common as oestrogen levels drop – which can lead to weight gain around the waist.”

BEANS, WEEDS AND KITCHEN DISCOS

“You don’t need the gym to move more,” says Mersey Care physiotherapist Ian Morgan. “Spending time in the garden, a walk, even everyday chores all help.

“For example crouching down to weed a flower bed is the same as a gym squat. While you’re hoovering you could maybe add in some lunges or reaches. Try lifting a full laundry basket up and down.

“Your kitchen offers even more options. While you wait for the kettle to boil, place your hands on a work surface and do some press ups. Or switch on the radio and have a dance!”

Other ideas:

• Make your own weighted vest with bottles of water in your backpack when you go walking

• Use a baked bean or fabric conditioner bottle in each hand to build upper body strength

• Pumping up bike tyres gives triceps a workout and a bike ride can make you feel like a kid again.

Mersey Care Move More campaign: merseycare.nhs.uk

Small Steps

Move more and stay mentally well say the experts. It may be proven, but that doesn’t make it easy to start. A campaign to help you move more advocates small changes as the way forward.

Mersey Care’s ‘Move More’ campaign shows how being more physically active makes you feel better.

Dr Noir Thomas, Mersey Care’s Chief Medical Officer, said, “We know that exercise can help boost energy, reduce stress and improve self esteem. All of these are vital in staying mentally well.

“Even if it’s a short walk, getting outside and enjoying exercise can help us all feel better.”

‘Move More’ shares ideas and tips from people who found moving reduced stress and changed how they felt about themselves. Visit: merseycare.nhs.uk