Inspired by the Olympics to be better?

With the 2024 Olympics on right now, are you motivated to get moving and active? It is fair enough! It is inspiring watching these elite athletes, the World’s best of the best, show us their amazing talents, determination and commitment to have reached this pinnacle in their sporting careers.

We may not all be feeling on par with our journey in our own bodies and lifestyles, but don’t let this stop you. Simple, regular exercises keep us active, reduce the chance of chronic diseases, and prevent injuries. Though you may not be a contender for an Olympic gold medal in Paris, make the most of this enthusiasm and inspiration to develop new and better healthy habits that will benefit your physical and mental health today and far into your future.

Where to begin?

These simple movements will help you reach your goals and implement a sustainable routine.

Incorporate simple active movements every day to help keep up your mobility. Here are some simple ways to get started.

• Stretching: Spend a few minutes stretching when you wake up or before bed.
• Desk Exercises: Do seated leg lifts or desk push-ups while working.
• Active Breaks: Set a timer to remind you to stand up and move every hour.
• Walking Meetings: Have phone calls or meetings while walking.

Motivation and a clear vision are key to building a sustainable exercise routine and implementing your new healthy lifestyle. Consistent, manageable activities can make a big difference over time. There is no better time to start; follow this to get started!

• Set Achievable Goals: Begin with realistic and attainable goals, such as a 10-minute walk daily, squats while waiting for the kettle to boil or a few minutes of stretching.
• Create a Routine: Establish a consistent schedule. For example, dedicate time every morning or evening for your exercise.
• Try Different Activities: Explore various forms of exercise to find what you enjoy. This could include walking, jogging, yoga, cycling, or dancing.
• Track Your Progress: Track your activities to see your improvement over time. This can be motivating and help you stay on track.
• Stay Positive: Celebrate small achievements and don’t be discouraged by setbacks. Consistency is more important than perfection.
• Get Social: Exercise with a friend or join a group to make it more enjoyable and hold yourself accountable.
• Use Technology: Fitness apps and trackers can provide structure and motivation by setting reminders and tracking your progress.

Add strength training into your life

Strength training is a type of exercise that uses resistance to induce muscular contraction. It builds the strength, anaerobic endurance, and size of skeletal muscles. Strength training has many health benefits, physically and mentally, and is a key contributor to preventing injuries and reducing the chance of chronic diseases, such as heart disease and type-2 Diabetes. Here is a breakdown of the benefits;

1. Improved Muscle Strength and Tone

• Increased Muscle Mass: Strength training helps build and maintain muscle mass, which can improve overall strength and endurance.
• Enhanced Muscle Tone: Regular resistance training leads to more defined muscles and improved body composition.

2. Better Bone Health

• Increased Bone Density: Weight-bearing exercises stimulate bone growth, increasing bone density and reducing the risk of osteoporosis.
• Reduced Risk of Fractures: Stronger bones help prevent fractures, especially in older adults.

3. Improved Metabolism

• Boosted Basal Metabolic Rate (BMR): Increased muscle mass leads to a higher BMR, meaning you burn more calories at rest.
• Enhanced Fat Loss: Combining strength training with a balanced diet can lead to more effective fat loss.

4. Increased Functional Strength

• Improved Daily Activities: Strength exercises improve the ability to perform everyday tasks to reduce the risk of injury.
• Enhanced Athletic Performance: Athletes can improve their performance in various sports through targeted strength training.

5. Joint Health and Stability

• Stronger Joints: Building muscle strength helps support and stabilize joints, reducing the risk of injury.
• Improved Flexibility and Balance: Strength training can enhance flexibility and balance, leading to better overall coordination.

6. Positive Impact on Mental Health

• Reduced Anxiety and Depression: Strength training releases endorphins, which can alleviate symptoms of anxiety and depression.
• Enhanced Mood and Self-Esteem: Achieving fitness goals through strength training can boost confidence and improve self-esteem.

7. Chronic Disease Prevention and Management

• Improved Insulin Sensitivity: Resistance training can enhance insulin sensitivity, reducing the risk of type 2 diabetes.
• Better Cardiovascular Health: Strength training benefits heart health by improving blood pressure and cholesterol levels.

8. Increased Longevity

• Reduced Risk of Mortality: Regular strength training is associated with a lower mortality risk, particularly from cardiovascular diseases and cancer.

9. Enhanced Posture and Physical Appearance

• Improved Posture: Strengthening core muscles can help improve posture and reduce back pain.
• Aesthetic Benefits: Developing lean muscle mass produces a more toned and fit appearance.

10. Rehabilitation and Injury Recovery

• Faster Recovery: Strength training can aid recovery by strengthening muscles around injured areas.
• Injury Prevention: Strong muscles and joints help prevent future injuries by providing better support and stability.

Strength exercises include lifting weights, resistance bands, and bodyweight exercises. Consistency and proper technique are key to maximising these benefits.

Remember, every bit counts, and the key is to stay consistent and enjoy yourself. Let the Olympic games inspire you to continue making physical activity a regular, enjoyable part of your day—and stick with it until the next games are on!

To help prevent injury, consult with a health or fitness professional to tailor your strength training program to your individual needs and goals. Get in touch with the WFR team to help your business or organsiiution improve you workplace wellbeing.