As winters arrives and summer sport starts slow down it can be hard to stay motivated to keep training or exercising regularly. But continuing to do regular exercise over winter can have significant benefits for your health and will get your body prepared for when sport starts up again.

Physical activity and training in the senior population on a consistent basis can have great impacts to someone’s way of life. These benefits include that people have fewer falls with injury, improved muscular strength and endurance, a decreased incidence of coronary artery disease, and a lower risk of cardiovascular related mortality for example heart attacks

There are a number of sports to pick from that can be found locally including running, walking, swimming, golfing, lifting weights, cycling and tennis. 

Based on the activity you are training for, the training regimen should be specifically designed to produce both metabolic and physical adaptations aimed to improve health and performance. But in general here are some goals and targets you can aim for to help stay active over winter.

•Train 3-5 days per week

•20 to 60 minutes aerobic activity. For example walking or running.

•Choose an activity that engages the large muscle groups. This can be walking, jogging, running, cycling, rowing, stair climbing.

•Perform resistance training: One set of 10-15 repetitions for major muscle groups, two to three days per week. This will help develop muscle strength and help you perform better at your chosen activity.

•Perform flexibility training: stretch major muscle groups at least four times each for a minimum of two to three days per week 

If you need help with planning a physical activity routine or have any pains when exercising feel free to contact the clinic today on 0578678904 or book now.

Yours in Health

Lawlor Clinic: Spine & Sport, Portlaoise, Laois