Add days to your life and life to your days
March 13, 2020
Keeping active as you get older
Life expectancy is at its all-time high, the fact that so many people are living longer, well into their 80s and 90s is a wonderful ideal. However, the sad reality is that living longer doesn’t always include a good quality of life, it’s not a package deal.
Many people outlive their children and their pensions, and end up feeling like they’ve become a financial, physical and emotional burden on their families. Swallowing handfuls of pills every day, losing independence and requiring nursing care is not the way most people would choose to spend their last years.
However, there are steps you can take to reduce the risk of this outcome. Making a conscious decision to take small steps (literally) from today, could make all the difference in your life going forward.
Physical activity (PA) or exercise, when performed regularly, has been proven to prevent and help manage more than 20 chronic conditions. These include coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions. Sadly, you can’t bank the benefits of exercise from your youth. Ideally being active throughout your lifespan would give optimal health benefits, however research has shown the health gains achieved through PA can be attained at any time. So, it doesn’t matter when you start as long as you start!
Now we’re certainly not saying you have to sign up for an IronMan Ultra-Triathlon or become the next Crossfit Superhuman. Physical activity includes all forms of exercise, such as everyday walking or cycling to get from A to B, active play, work-related activity and active recreation; such as working out in a gym, dancing, gardening or playing active games, as well as organised and competitive sport.
Physical inactivity is the fourth leading risk factor for death. The latest research shows that a sedentary life is as great a risk factor as smoking and obesity, for heart disease risk. Sedentary behaviour is not simply a lack of activity but a cluster of individual behaviours where sitting or lying is the dominant mode of posture, and energy expenditure is very low.
Inactivity was always associated as a cause of being overweight or obese, which in turn results in an increased risk of heart disease and diabetes. However, the most current research has shown that even normal weight individuals that are inactive, are at risk of developing disease.
While you can blame it on your job or school that forces you to sit for hours in a day, you can also mitigate the negative effects with just 60-75 minutes of moderate intensity PA a day.
Regardless of your activity starting point, there are benefits to be gained for anyone who increases their activity levels. Individuals that follow the recommended physical activity guidelines have shown to have optimal health benefits of a 39% reduced risk of dying from any disease. However, anything is better than nothing – even doing half the amount of the recommended weekly activity has shown a 20% lower risk of mortality.
Regular physical activity roughly halves your chance of developing some cancers, like bowel and breast cancer. Studies have shown that people who continued to exercise once diagnosed with cancer had significantly less cancer deaths and any-cause death than those who were inactive.
If you’d like to know more, you can download our Gold Standard Physical Activity Recommendations leaflet, along with additional exercise advice for people suffering from the following conditions, all of which can benefit significantly with regular physical activity.
1. Staying Healthy and Preventing Disease
2. COPD
3. Depression
4. Musculoskeletal Pain
5. Type 2 Diabetes
6. Cancer
7. Dementia
8. Falls and Frailty
9. Inflammatory Arthritis and Osteoarthritis
10. Heart Disease
You can download all the leaflets at the following link http://bit.ly/34Mj0rk
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In recent years, saunas have gained popularity not just for relaxation but for their powerful health benefits. Whether it’s a traditional Finnish sauna or an infrared version, the practice of sitting in high heat offers more than just a moment of peace—it may significantly support your physical and mental wellbeing. Regular sauna sessions are now being backed by growing scientific evidence showing benefits for heart health, stress relief, muscle recovery, skin health, and even longevity. Here’s how adding a sauna to your weekly wellness routine can help improve your overall health. ðĨ What Is a Sauna? A sauna is a small, heated room designed to induce sweating through exposure to high temperatures. The two main types include: • Traditional (Finnish) sauna – Uses dry heat, typically from a wood stove or electric heater, with temperatures ranging from 70°C to 100°C (158°F–212°F). • Infrared sauna – Uses infrared heaters to warm the body directly at lower temperatures (45°C–60°C), making it more tolerable for longer durations. Whether you prefer dry heat or infrared, the benefits are surprisingly similar. ð 1. Cardiovascular Health and Longevity Saunas Are a Workout for Your Heart Regular sauna use mimics moderate cardiovascular exercise. As your body heats up, your heart rate increases and blood vessels dilate, improving circulation and reducing blood pressure. A 2015 study published in JAMA Internal Medicine found that men who used saunas 4–7 times a week had a significantly reduced risk of: • Cardiovascular disease (CVD) • Sudden cardiac death • All-cause mortality Key takeaway: Using a sauna multiple times a week can support heart health and even extend life expectancy. ð 2. Stress Reduction and Mental Wellbeing Heat Helps You Relax—Physically and Mentally Saunas promote the release of endorphins—your body’s natural “feel-good” chemicals. The calming, quiet environment of a sauna can also trigger a parasympathetic nervous system response, helping to reduce: • Cortisol (stress hormone) levels • Anxiety and mental tension • Symptoms of mild depression Many people find that stepping into a sauna creates a meditative, grounding experience that improves sleep quality and mental clarity. ð§ 3. Brain Function and Dementia Risk Sauna Use May Protect Cognitive Health Regular heat exposure may not just relax your mind—it could also preserve it. Finnish researchers have linked frequent sauna use to a reduced risk of Alzheimer’s and dementia. The proposed mechanism is improved cardiovascular function and reduced inflammation, both of which support healthy brain aging. Heat shock proteins (HSPs), activated during sauna use, may also protect neurons from damage and oxidative stress. ðŠ 4. Muscle Recovery and Exercise Performance Support Recovery After Workouts Post-exercise sauna use can help athletes and active individuals speed up recovery by: • Increasing blood flow to tired muscles • Reducing muscle soreness • Aiding in the removal of metabolic waste products • Loosening tight joints and soft tissues Some athletes report improved endurance and reduced fatigue when combining sauna sessions with their training schedules. ðŋ 5. Detoxification and Sweating Flush Out Toxins Naturally Saunas promote deep sweating, which can help eliminate: • Heavy metals (e.g., mercury, lead, cadmium) • BPA and phthalates • Other environmental toxins While your liver and kidneys do most of the detoxifying work, sweating can act as an additional route for eliminating waste products. Note: Always hydrate properly to support this detox process. ð§âïļ 6. Skin Health and Appearance Clearer, Healthier Skin Regular sauna use can benefit the skin by: • Opening pores and promoting deep cleansing • Increasing circulation to the skin, giving it a healthy glow • Removing dead skin cells and improving tone • Possibly reducing acne and blemishes through reduced inflammation This makes sauna therapy a popular adjunct to skincare routines, especially in colder months when skin often feels dull or dry. ðĪ 7. Improved Sleep Quality From Heat to Deep Rest Many sauna-goers report better sleep following a session. The reasons? • Body temperature naturally drops after a sauna, mimicking the natural cooling that occurs before sleep • Lower cortisol levels help the mind wind down • Muscles are relaxed, reducing physical tension that can interfere with rest A short sauna in the evening—followed by a cool shower—can be a powerful pre-bedtime ritual. ðĶī 8. Joint Pain, Arthritis, and Chronic Conditions Natural Pain Relief For those living with osteoarthritis, fibromyalgia, or chronic back pain, saunas may offer gentle, non-invasive relief. The warmth penetrates joints and muscles, increasing blood flow and easing stiffness without the need for drugs or invasive procedures. Infrared saunas, in particular, may benefit people with joint conditions due to their deeper tissue penetration and lower heat tolerance requirements. ðĶ 9. Immune System Support Saunas May Help You Fight Off Illness Heat exposure temporarily raises your body temperature, mimicking a fever and potentially helping to: • Boost white blood cell production • Improve immune surveillance • Reduce your likelihood of catching colds and flu While not a substitute for healthy living or medical care, regular sauna use may contribute to a more resilient immune system. 𧎠10. Cellular Health and Inflammation Triggering the Body’s Repair Mechanisms Heat stress activates heat shock proteins (HSPs), which help prevent cellular damage and support protein repair. Regular sauna use has also been associated with reduced systemic inflammation—an underlying factor in many chronic diseases, including: • Heart disease • Type 2 diabetes • Autoimmune conditions By enhancing mitochondrial function and reducing oxidative stress, saunas may help keep your cells working optimally. â ïļ Safety Tips for Sauna Use While the benefits are extensive, it’s important to sauna safely: • Stay hydrated before and after • Limit sessions to 15–30 minutes (shorter if you’re new) • Avoid alcohol or heavy meals before sauna use • Consult your GP if you have cardiovascular issues, low blood pressure, or are pregnant ð Final Thoughts: Should You Start a Sauna Routine? Incorporating regular sauna use into your wellness routine can deliver a wide range of health benefits—from better heart health to stress relief, improved recovery, and glowing skin. Whether you use it after exercise, as a way to wind down after work, or as a weekly ritual, the sauna is more than a luxury—it’s a proven wellness tool.
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