{"id":4867,"date":"2024-09-18T10:02:25","date_gmt":"2024-09-18T09:02:25","guid":{"rendered":"https:\/\/blogs.imperial.ac.uk\/imperial-medicine\/?p=4867"},"modified":"2024-11-05T11:19:13","modified_gmt":"2024-11-05T11:19:13","slug":"reflections-and-tips-on-national-fitness-day","status":"publish","type":"post","link":"https:\/\/blogs.imperial.ac.uk\/imperial-medicine\/2024\/09\/18\/reflections-and-tips-on-national-fitness-day\/","title":{"rendered":"Staying active as we age: Reflections and tips on National Fitness Day"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1708\" class=\"aligncenter wp-image-4868 size-full\" src=\"https:\/\/blogs.imperial.ac.uk\/imperial-medicine\/files\/2024\/09\/220224_alison_mcgregor_01-scaled.jpg\" alt=\"Professor Alison McGregor\" \/><\/p>\n<p><strong>To mark National Fitness Day, former NHS physiotherapist and elite sports researcher, <a href=\"https:\/\/profiles.imperial.ac.uk\/a.mcgregor\">Professor Alison McGregor<\/a> from the <a href=\"https:\/\/www.imperial.ac.uk\/department-surgery-cancer\/\">Department of Surgery and Cancer<\/a>, reflects on her lifelong passion for physical activity. She explores the benefits of staying active as we age, offering practical advice on breaking sedentary habits and maintaining fitness throughout life.<\/strong><\/p>\n<hr \/>\n<p><span data-contrast=\"none\">My career began as a physiotherapist in the NHS, but I dreamed about working in sport. At that time, I played a range of racquet sports and hockey. Oddly enough my engagement with elite sport came through my research career rather than my academic career. For nearly 18 years, I worked with elite rowers and the GB rowing team. In 2012, I had the honour of running with the Olympic torch in London, representing Imperial.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">My passion for sport and activity persists, and although I no longer compete, I run most days, cycle to work and occasionally go on long hikes and expeditions to stunning parts of the world including Kilimanjaro in Tanzania, Machu Picchu in Peru, the Manaslu Circuit in Nepal and Hadrian\u2019s Wall which is closer to home. <\/span><span data-contrast=\"auto\">But why do I remain so active as I get older?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">We all know that physical activity is good for our health and wellbeing<\/span><span data-contrast=\"none\">.<\/span><span data-contrast=\"none\"> National Fitness Day is a <\/span><span data-contrast=\"none\">great <\/span><span data-contrast=\"none\">time to think about our lifestyle choices<\/span><span data-contrast=\"none\">,<\/span><span data-contrast=\"none\"> particularly our balance of physical activity and sedentary activities.\u202f Sitting for more than 6-8 hours \u2013 which many of us do during the average working day \u2013 is not good for us<\/span><span data-contrast=\"none\">.<\/span> <span data-contrast=\"none\">So, <\/span><span data-contrast=\"none\">how do we change this?\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><!--more--><\/p>\n<p><span data-contrast=\"none\">Being physically active does not necessarily<\/span><span data-contrast=\"none\"> mean participating in sports,<\/span><span data-contrast=\"none\"> although many of us may have been inspired to take up a new sport following the Paris Olympic Games. <\/span><span data-contrast=\"none\">P<\/span><span data-contrast=\"none\">hysical activity can simply be any activity that gets us moving and using our muscles and breaks the cycle of sitting for long periods.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Changing our behaviours and <\/span><span data-contrast=\"none\">establishing <\/span><span data-contrast=\"none\">a habit of physical activity can be hard, and sometimes we need to get fit to exercise. <\/span><span data-contrast=\"none\">Fortunately, t<\/span><span data-contrast=\"none\">here are <\/span><span data-contrast=\"none\">many<\/span><span data-contrast=\"none\"> tools <\/span><span data-contrast=\"none\">available <\/span><span data-contrast=\"none\">to support people <\/span><span data-contrast=\"none\">in <\/span><span data-contrast=\"none\">becoming more active like the <\/span><a href=\"https:\/\/imperiallondon-my.sharepoint.com\/personal\/rntumba_ic_ac_uk\/Documents\/(https:\/www.nhs.uk\/live-well\/exercise\/get-running-with-couch-to-5k\"><span data-contrast=\"none\">NHS Couch to 5K plan<\/span><\/a><span data-contrast=\"none\">, as well as apps to increase your walking. Smart watches and other wearable tech that keep track of your daily step count and activity levels are also useful.\u202f <\/span><span data-contrast=\"none\">So, don\u2019t let past inactivity stop you from having a go. <\/span><span data-contrast=\"auto\">\ufffc<\/span><span data-contrast=\"none\">Move Imperial<\/span><span data-contrast=\"auto\">\ufffc<\/span><span data-contrast=\"none\"> also have activities like the Big Step Challenge to help motivate you and those around you to get more active.\u202f\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">For me, being active has always been part of my life and is a daily habit. Exercise first thing sets me up for the day ahead<\/span><span data-contrast=\"none\">. However<\/span><span data-contrast=\"none\">, when I <\/span><span data-contrast=\"none\">got <\/span><span data-contrast=\"none\">a smart watch<\/span><span data-contrast=\"none\">,<\/span><span data-contrast=\"none\"> I realised how inactive I was for the rest of the day<\/span><span data-contrast=\"none\">.<\/span> <span data-contrast=\"none\">N<\/span><span data-contrast=\"none\">ow<\/span><span data-contrast=\"none\">,<\/span><span data-contrast=\"none\"> I also cycle to and from work<\/span><span data-contrast=\"none\">, which<\/span><span data-contrast=\"none\"> breaks up my day and helps me switch off from work. It\u2019s also good to break up the periods of sitting during the day \u2013 try <\/span><span data-contrast=\"none\">using a<\/span><span data-contrast=\"none\"> standing desk<\/span><span data-contrast=\"none\">,<\/span><span data-contrast=\"none\"> get up to make a cuppa, or try a short walk during your lunch break<\/span><span data-contrast=\"none\">. Avoid <\/span><span data-contrast=\"none\">lifts at work and use the stairs<\/span><span data-contrast=\"none\"> instead.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Physical activity <\/span><span data-contrast=\"none\">offers numerous<\/span><span data-contrast=\"none\"> physical benefits, such as keeping your joints and bones strong, and mental health benefits, like reducing anxiety and stress. It also aids in recovery when you have been ill. Some people become more active or start exercising to lose weight but forget that as you exercise, you develop muscle, and you may feel hungrier and eat more. That said physical activity can help control the weight we can gain as we age and our metabolism slows down. Reduced activity and changes in metabolism with age can lead to weight gain!\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">It\u2019s hard to keep the activity habit going and maintaining fitness does get tougher with each passing year, but it\u2019s worth it!\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Professor Alison McGregor is the Head of the <a href=\"https:\/\/www.imperial.ac.uk\/medicine\/study\/undergraduate\/bsc-medical-biosciences\/\">BSc Medical Biosciences Undergraduate Programme<\/a> and Director of Undergraduate Science at Imperial\u2019s School of Medicine and a Professor of Musculoskeletal Biodynamics within the Department of Surgery and Cancer.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>To mark National Fitness Day, former NHS physiotherapist and elite sports researcher, Professor Alison McGregor from the Department of Surgery and Cancer, reflects on her lifelong passion for physical activity. She explores the benefits of staying active as we age, offering practical advice on breaking sedentary habits and maintaining fitness throughout life. My career began [&hellip;]<\/p>\n","protected":false},"author":1848,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[745],"tags":[306293,306294],"class_list":["post-4867","post","type-post","status-publish","format-standard","hentry","category-department-of-surgery-and-cancer","tag-exercise","tag-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Staying active as we age: Reflections and tips on National Fitness Day - Imperial Medicine Blog<\/title>\n<meta name=\"description\" content=\"To mark National Fitness Day, former NHS physiotherapist and elite sports researcher, Professor Alison McGregor from the Department of Surgery and Cancer, reflects on a lifelong passion for physical activity\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.imperial.ac.uk\/imperial-medicine\/2024\/09\/18\/reflections-and-tips-on-national-fitness-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Staying active as we age: Reflections and tips on National Fitness Day - 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