Lorn Healthy Options health tip: Movement - the path to optimal health
Any form of movement is vital for your wellbeing - no matter your age.
Lorn Healthy Options’ Fiona MacInnes.
For example, flexibility brings your body back into balance, stretches short muscles and improves posture.
We often make the mistake of stretching muscles that don’t need stretched and not stretching the ones that do need it. If you are stretching correctly and you don’t feel tightness, that muscle doesn’t need that particular stretch.
Many people spend most of their day sitting - on the job, in the car, at meal times and then often in the evening watching telly.
Sitting for extended periods day in and out without adequate stretching or movement will lead to decreased flexibility and muscle imbalances.
We have many different types of muscles in our body which all play an important role.
Tonic muscles are muscles that are responsible for maintaining posture and for holding the body upright. Tonic muscles can often get tight which makes it difficult to maintain good posture.
To ease this you can try stretching off your chest and back muscles, the muscles at the back of your legs and, your bottom muscles throughout your daily routine.
Doing something as simple as when you’re standing in your kitchen holding onto the kitchen sink and doing a wee side bend, remembering to do each side and breath while holding each stretch for 30 seconds can ease your tonic muscles and improve your posture.
Phasic muscles are muscles that move joints and are active when we walk. They often weaken and lengthen which, in turn, makes us slouch.
These muscles need strengthening. Try some sit-to-stands from your chair, heel raises in your kitchen when you are waiting on the kettle to boil, wall push-ups, toe taps when you are watching telly and some pelvic floor work - hopefully you will remember this from the Pilates article.
These are just some examples of how even small movements at home can help improve your flexibility and thus your overall wellbeing through balance, strengthening muscles and posture.
The NHS provides great guidelines for physical activity for adults aged 16 - 64 which are listed below:
Do strengthening activities that work for all the major muscle groups at least two days per week
Do at least 150 minutes of moderate-intensity activity a week
Spread exercise evenly over four to five days a week or every day
Reduce time spent sitting or lying down and break up long periods of not moving with some activity
Note: moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you are working at a moderate intensity level is if you can still talk but not sing.
Lastly, try the 20-20 rule. Every 20 minutes, stand up, stretch and walk 20 feet. This will help your posture and also improve your blood flow around your body.
There are great couch to 5k training programmes online if you are thinking of a New Year resolution. Let’s get moving in 2025 as a healthy body can help achieve a healthy and happy mind.
Remember, speak to your GP first if you have not exercised for some time or have medical conditions or concerns.
“The power of the human body lies not in its brute strength but in its ability to bend, adapt, and flow.” – Bruce Lee.
Latest News
JOBS
Customer Assistant - Foods - Oban - Marks & Spencer
ObanSalary On Application
Childcare and Education Worker - ARB15733 - Argyll and Bute Council
PA29 6XG£28,322 to £29,436 per annum
Sign up to our daily Newsletter
Permission Statement
Yes! I would like to be sent emails from West Coast Today
I understand that my personal information will not be shared with any third parties, and will only be used to provide me with useful targeted articles as indicated.
I'm also aware that I can un-subscribe at any point either from each email notification or on My Account screen.
Accept
Cancel
You may also like
Latest News
JOBS
Customer Assistant - Foods - Oban - Marks & Spencer
ObanSalary On Application
Childcare and Education Worker - ARB15733 - Argyll and Bute Council
PA29 6XG£28,322 to £29,436 per annum
Sign up to our daily Newsletters
Permission Statement
Yes! I would like to be sent emails from West Coast Today
I understand that my personal information will not be shared with any third parties, and will only be used to provide me with useful targeted articles as indicated.
I'm also aware that I can un-subscribe at any point either from each email notification or on My Account screen.
Accept
Cancel
© 2025 Wyvex Media Limited.