Our bodies were built to move! The old saying, “use it or lose it”, rings true for both our physical and mental well-being. Unfortunately, modern life has made inactivity all too common.
The Rise of Sedentary Living
The convenience of modern services and devices means we no longer need to hunt, shop, or even leave our homes to work. From our armchairs, we can communicate, access entertainment, and even have meals delivered straight to our laps.
Recent research shows that as we age, inactivity increases significantly:
- 60% of older adults report sitting for more than 4 hours daily.
- 65% sit in front of a screen for over 3 hours a day.
- 55% watch more than 2 hours of TV daily.
This lack of movement impacts our bodies. Sedentary lifestyles lead to muscle loss and reduced aerobic capacity. In simple terms, activities like climbing stairs or lifting luggage can become challenging.
Why Activity Matters
As we age, inactivity can make everyday tasks harder. Without deliberate exercise, we lose:
- 10% of our muscle mass per decade.
- 8% of our aerobic capacity per decade.
The NHS warns that inactivity raises the risk of chronic illnesses such as:
- Obesity
- Heart disease
- High blood pressure and cholesterol
- Stroke
- Type 2 diabetes
- Certain cancers (colon, breast, uterine)
- Osteoporosis and falls
- Depression and anxiety
Inactivity can even shorten your life.
The Good News: It’s Never Too Late!
Our bodies are remarkable and capable of rebuilding muscle, improving movement, and increasing aerobic capacity—no matter your age. A structured exercise programme is an excellent starting point. Chair-based routines are particularly effective for beginners, reducing joint strain and minimising the risk of injury.
But is exercise alone enough?
Introducing Continuous Movement
At Healthy 4 Longer, we believe that deliberate exercise should be paired with lifestyle changes to maximise the benefits. One of the core pillars of our programme is continuous movement—ensuring you keep active throughout the day.
Our experts will guide you in creating a habit of continuous movement in just 30 days. Here’s how you can stay active at home:
- Set a timer to get up every 30 minutes and move around your home.
- Stay active while watching TV—lift weights, stretch, or use an exercise bike.
- Follow our chair-based workout videos and healthy habit guidelines.
- Add small exercises, like stretches or range-of-motion exercises, throughout the day.
- Take walks in your neighbourhood, with a friend or pet for extra motivation.
- Stand up while talking on the phone.
The Power of Endorphins
Regular movement releases endorphins—natural “feel-good” chemicals that reduce pain, lower stress, and boost mood. Many people initially struggle with:
- Finding motivation to start.
- Staying consistent, especially on tough days.
Having support from friends, family, or carers can make all the difference. Once you push through the initial phase, the benefits become clear, and the programme often turns participants into its biggest advocates.
Ready to Take the First Step?
At Healthy 4 Longer, we’re here to help you embrace a healthier, more active lifestyle. Start today with our simple routines, and take the first steps towards a healthier, longer life.
