28 October 2024

As winter approaches we would like to offer some suggestions to help you keep physically active and ‘Take 10’ minutes per day to move more. Physical activity has a positive impact on your physical and mental health but modern life encourages us to sit more and it can be difficult to fit movement into our busy lives.

Strength and balance training is something that can easily be done at home, or worked into your everyday activities and age is no barrier! Some examples include:

  • carrying shopping bags
  • lifting and carrying children
  • wheeling a wheelchair
  • doing exercises that use your own body weight, such as push-ups and sit-ups
  • lifting weights and working with resistance bands
  • swimming
  • yoga
  • pilates
  • tai chi

Think about different ways you could Take 10 to do some strengthening activities. You could park a 10 minute walk from the supermarket and carry your bags to the car or do push-ups against a wall while waiting for the kettle to boil. Getting out into the garden and doing your weeding, digging and shovelling is also a great way of getting in your physical activity and getting into the fresh air.

Going to an in-person yoga, exercise or tai chi class is a great way to get your strength training in and also connect with others in your area, find out what LIVE Borders has to offer here:
https://www.liveborders.org.uk/membership/. LIVE Borders are currently offering an October offer which is one month free!

Dr Rebecca Devine, Consultant in Public Health at NHS Borders said: “With the colder weather and shorter days it can feel harder to get in your physical activity. We want to encourage everyone to think of how they can ‘Take 10’ in their day to day.

“Strength training is a great way to keep you healthy as you age and going along to a local class can be a great way to meet people.”

Paths for all have created a series of videos for strength training most of which are less than 15 minutes. Check them out here.

Find more information on strength and balance training on NHS Inform:  https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/strength-and-balance-exercises