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The World health organisation has provided guidance on the recommended level of activity and exercise. During the COVID-19 pandemic we at Solihull Chiropractic Clinic feel these guidelines are more important than ever. While some of us will have found we have more time to be active, we have likely also found less motivation and opportunity to do so. For ages 18 and above the recommended 150 minutes of moderate intensity exercise, or 75 minutes of vigorous intensity exercise per week will provide the minimum amount to enjoy health benefits. These health benefits include lower rates of all-cause mortality, heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, certain forms of cancer, mental health conditions including but not limited to depression and anxiety, brittle bone disease and you will see improved health and function in your muscles and joints. The majority of conditions we treat at Solihull Chiropractic Clinic are relating to the muscles, joints, nerves and connective tissues which all benefit from adequate exercise.

In ages 65 and above it is also advised to perform balance exercises on 3 or more days a week, these can range from challenging yourself with shallow squat type movements while holding on for support or attempting to stand with most or all of your weight on one leg. Try positioning yourself in a corner with surfaces to provide support or hand holds, for example the corner of a kitchen worktop, this way you can steady yourself if you start to lose your balance, or if you need to hold on while performing the exercise.

During any exercise you should always listen to what your body is telling and what your current ability level allows. If an exercise is too challenging, then find a way to make it easier and practice until you can revisit the harder version with your new found confidence and ability.

The safety measures from the current COVID-19 health crisis have limited the nations access to activity and exercise, stopping almost all sports and all group exercises. However there are still many enjoyable ways to get your 150 minutes of activity in per week. For the sportier and daring it is possible to mountain bike or swim in one of the west midlands open water venues. For the rest of us who wish to keep active without the adrenaline we have access to walking, Nordic walking, cycling the calmer country lanes and cycle routes, yoga and home exercise routines following online coaches, golf and tennis.

Whatever your chosen activity, aim to reach the 150 minutes a week to keep healthy and mobile during these challenging times.