The theme for National Fitness Day 2024 is "Your Health is for Life," reminding us that staying active and healthy is something we should focus on throughout all the stages of our lives. Whether you're a child, a teenager, an adult, or an older adult, making health a priority can help you feel your best and live longer. Below we’re looking at why physical activity is important for our health at every stage of life and share some easy exercises to inspire you no matter where you are on your journey.
Childhood (Aged 4-12)
Childhood is a wonderful time for play, exploration, and growth. It’s the best time to build lifelong habits, and shape a positive relationship with physical activity as it can help them perform better in school, have higher self-esteem and regulate their emotions, whereas a lack of activity can lead to a higher risk of disease later in life.
Exercise Tip: One of the aims for NFD is to encourage children to move more. One fun exercise that encourages movement is an obstacle course! All children can take part in this activity no matter their age or ability level because an obstacle course can be adjusted to suit their needs. As long as they are moving and having fun, you’re on to a winner! You can create your own obstacle course at home or in the garden - crawling under tables, jumping over cushions, or weaving around bowls. Alternatively, you can take your children to a Holiday Playscheme where an obstacle course is just one of the fun activities available to keep your children active! This type of fitness helps build strength, balance, and coordination—all while having fun!
Teenagers (Aged 13-18)
During the teenage years, your body goes through big changes. Staying active can help you manage stress, boost confidence, and keep your heart and muscles healthy. It also sets the stage for long-term health as you grow older.
Exercise Tip: Join an after school sport, like football, basketball, gymnastics or swimming. These sports help to improve cardiovascular health, which is super important as the body grows. They’re also a great way to meet friends, and have fun competing. If you prefer a more solo activity that doesn’t cost anything, or require a particular skill, going for a walk or jog in your local area is also a great exercise option. But if the weather is keeping you home-bound, why not put on your favourite upbeat song and dance like no-one is watching, even better if no one is! If you can get your heart racing, you’re on the right track.
Adulthood (Ages 19-64)
As adults, life can get busy with work, family, and responsibilities. But it’s important to make time to consistently stay active, as this can help reduce the risk of diseases such as heart disease, diabetes, and cancer. Keeping active can also improve your energy, reduce stress and boost your mood.
Exercise Tip: One exercise you can focus on is strength training. Strength exercises help build muscle, improve balance, and keep your metabolism active. Strength training can be done even if you’ve never done it before. You can get started using your own bodyweight and start with simple exercises such as squats, push ups or planks. Some exercises can even be done while sitting or from the comfort of your bed! Start where you feel most comfortable. There are also strength classes you can join if you’re not sure where to start.
Older Adults (Ages 65 and above)
In older age, staying active can help maintain independence, so you can continue having autonomy over your life and the things you like to do. It also reduces your risk of heart disease and stroke. And helps with loneliness, anxiety and depression. These are just a few of the many benefits!
Exercise Tip: Walking is an excellent low-impact exercise for older adults. If the cold or rainy weather deters you from leaving the house to get your steps in, this is an exercise that can also be done around the house too. You can play a song you love or call a friend/family member while you make the rounds. Walking can improve heart health, keep joints moving, and be done almost anywhere. If you’re unable to walk, chair exercises like seated knee lifts are also an option, and can help with knee pain and knee mobility. For those who can do a little more, Aquacise and Tai Chi can help improve strength, flexibility, posture and balance.
No matter your age, staying physically active can positively impact your life at every stage. This National Fitness Day, remember your health is for life! Make time for exercise - it’s never too late or too early to start.
At YMCA Club in Central London, we offer something for everyone. Click any of the links below to explore what we have available:
References:
Diet and exercise for kids: Tips for acting boldly to create change
