tag:theconversation.com,2011:/id/topics/daily-exercise-80807/articlesDaily exercise – The Conversation2020-11-17T13:55:35Ztag:theconversation.com,2011:article/1502032020-11-17T13:55:35Z2020-11-17T13:55:35ZExercise and the brain: three ways physical activity changes its very structure<figure><img src="https://images.theconversation.com/files/369819/original/file-20201117-19-rox6nv.jpg?ixlib=rb-1.1.0&rect=6%2C6%2C4243%2C2816&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Our brain may depend on physical activity to stay healthy.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-couple-making-nordic-walking-park-158289224">Slawomir Kruz/ Shutterstock</a></span></figcaption></figure><p>Regular exercise changes the structure of our bodies’ tissues in obvious ways, such as reducing the size of fat stores and increasing muscle mass. Less visible, but perhaps even more important, is the profound influence exercise has on the <a href="https://pubmed.ncbi.nlm.nih.gov/22470361/">structure of our brains</a> – an influence that can protect and preserve <a href="https://pubmed.ncbi.nlm.nih.gov/25977091/">brain health and function</a> throughout life. In fact, some experts believe that the human brain may <a href="https://www.nature.com/articles/487295a">depend on regular physical activity</a> to function optimally throughout our lifetime. </p>
<p>Here are just a few ways exercise changes the structure of our brain.</p>
<h2>Memory</h2>
<p>Many studies suggest that exercise can help protect our memory as we age. This is because exercise has been shown to prevent the loss of total brain volume (which can lead to lower cognitive function), as well as preventing shrinkage in specific brain regions associated with memory. For example, one magnetic resonance imaging (MRI) scan study revealed that in older adults, six months of exercise training <a href="https://academic.oup.com/biomedgerontology/article/61/11/1166/630432">increases brain volume</a>. </p>
<p>Another study showed that shrinkage of the hippocampus (a brain region essential for learning and memory) in older people can be <a href="https://pubmed.ncbi.nlm.nih.gov/21282661/">reversed by regular walking</a>. This change was accompanied by improved memory function and an increase of the protein <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2504526/">brain-derived neutropic factor</a> (BDNF) in the bloodstream. </p>
<p>BDNF is essential for healthy cognitive function due to its roles in cell survival, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400842/">plasticity</a> (the brain’s ability to change and adapt from experience) and <a href="https://pubmed.ncbi.nlm.nih.gov/31440144/">function</a>. Positive links between exercise, BDNF and memory have been widely investigated and have been demonstrated in <a href="https://pubmed.ncbi.nlm.nih.gov/21722657/">young adults</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6135088/">older people</a>. </p>
<p>BDNF is also one of several proteins linked with adult neurogenesis, the brain’s ability to modify its structure by <a href="https://pubmed.ncbi.nlm.nih.gov/29467613/">developing new neurons</a> throughout adulthood. Neurogenesis occurs only in very few brain regions – one of which is the hippocampus – and thus may be a central mechanism involved in learning and memory. Regular physical activity may protect memory in the long term by <a href="https://pubmed.ncbi.nlm.nih.gov/30777641/">inducing neurogenesis</a> via BDNF. </p>
<p>While this link between exercise, BDNF, neurogenesis, and memory is very well described in animal models, experimental and ethical constraints mean that its importance to human brain function is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4565723/">not quite so clear</a>. Nevertheless exercise-induced neurogenesis is being actively researched as a potential therapy for <a href="https://pubmed.ncbi.nlm.nih.gov/29679070/">neurological and psychiatric disorders</a>, such as Alzheimer’s disease, Parkinson’s disease and depression. </p>
<h2>Blood vessels</h2>
<p>The brain is highly dependent on blood flow, receiving approximately 15% of the body’s entire supply – despite being only 2-3% of our body’s total mass. This is because our nervous tissues need a constant supply of oxygen to function and survive. When neurons become more active, blood flow in the region where these neurons are located <a href="https://pubmed.ncbi.nlm.nih.gov/27499087/">increases to meet demand</a>. As such, maintaining a healthy brain depends on maintaining a healthy network of blood vessels. </p>
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<img alt="An illustration of a person's brain and the blood vessels connected to it." src="https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/369820/original/file-20201117-15-1y13dn1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Regular exercise helps blood vessels grow in the brain.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/human-brain-nervous-system-anatomy-3d-549239809">Magic mine/ Shutterstock</a></span>
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<p>Regular exercise increases the growth of new blood vessels in the brain regions where neurogenesis occurs, providing the increased blood supply that supports the development of these <a href="https://pubmed.ncbi.nlm.nih.gov/19212941">new neurons</a>. Exercise also improves the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7357295/">health and function</a> of existing blood vessels, ensuring that brain tissue consistently receives adequate blood supply to meet its needs and preserve its function. </p>
<p>Finally, regular exercise can prevent, and even treat, <a href="https://pubmed.ncbi.nlm.nih.gov/33037326/">hypertension</a> (high blood pressure), which is a risk factor for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7392084">development of dementia</a>. Exercise works in <a href="https://pubmed.ncbi.nlm.nih.gov/30564547/">multiple ways</a> to enhance the health and function of blood vessels in the brain.</p>
<h2>Inflammation</h2>
<p>Recently, a growing body of research has centred on microglia, which are the resident immune cells of the brain. Their main function is to constantly <a href="https://pubmed.ncbi.nlm.nih.gov/25693054/">check the brain</a> for potential threats from microbes or dying or damaged cells, and to clear any damage they find.</p>
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Read more:
<a href="https://theconversation.com/microglia-the-brains-immune-cells-protect-against-diseases-but-they-can-also-cause-them-139232">Microglia: the brain’s 'immune cells' protect against diseases – but they can also cause them</a>
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<p>With age, normal immune function declines and chronic, low-level inflammation occurs in body organs, including the brain, where it increases risk of <a href="https://pubmed.ncbi.nlm.nih.gov/32219178/">neurodegenerative disease</a>, such as Alzheimer’s disease. As we age, microglia become less efficient at clearing damage, and less able to prevent disease and inflammation. This means <a href="https://pubmed.ncbi.nlm.nih.gov/31704314/">neuroinflammation can progress</a>, impairing brain functions – including memory.</p>
<p>But recently, we’ve shown that exercise can <a href="https://pubmed.ncbi.nlm.nih.gov/31978523/">reprogramme these microglia</a> in the aged brain. Exercise was shown to make the microglia more energy efficient and capable of counteracting neuroinflammatory changes that impair brain function. Exercise can also modulate neuroinflammation in degenerative conditions like <a href="https://pubmed.ncbi.nlm.nih.gov/30564548/">Alzheimer’s disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27313534/">multiple sclerosis</a>. This shows us the effects of physical activity on immune function may be an important target for therapy and disease prevention.</p>
<p>So how can we ensure that we’re doing the right kind of exercise – or getting enough of it – to protect the brain? As yet, we don’t have robust enough evidence to develop specific guidelines for brain health though findings to date suggest that the greatest benefits are to be gained by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527141/">aerobic exercise</a> – such as walking, running, or cycling. It’s recommended adults get a minimum of <a href="https://www.who.int/publications/i/item/9789241599979">150 minutes per week</a> of moderate intensity aerobic exercise, combined with activities that maintain strength and flexibility, to maintain good general health. </p>
<p>It must also be noted that researchers don’t always find <a href="https://pubmed.ncbi.nlm.nih.gov/30777641/">exercise has beneficial effect</a> on the brain in their studies – likely because different studies use different exercise training programmes and measures of cognitive function, making it difficult to directly compare studies and results. But regardless, plenty of research shows us that exercise is beneficial for many aspects of our health, so it’s important to make sure you’re getting enough. We need to be conscious of making time in our day to be active – our brains will thank us for it in years to come.</p><img src="https://counter.theconversation.com/content/150203/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Áine Kelly receives funding from Science Foundation Ireland. </span></em></p>Exercise plays an important part in preserving memory throughout our lifetime.Áine Kelly, Professor in Physiology, Trinity College DublinLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1340442020-03-25T18:43:34Z2020-03-25T18:43:34ZHow to stay fit and active at home during the coronavirus self-isolation<figure><img src="https://images.theconversation.com/files/322822/original/file-20200325-181239-14axs9g.jpg?ixlib=rb-1.1.0&rect=44%2C0%2C4947%2C2357&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Unspash/ayo ogunseinde</span></span></figcaption></figure><p>The extensive social distancing policies put in place to limit the spread of COVID-19 mean most people will have to spend much, if not all, their time at home.</p>
<p>Self-isolation means far fewer opportunities to be physically active if you are used to walking or cycling for transportation and doing leisure time sports.</p>
<p>But equally worryingly, the home environment also offers abundant opportunity to be sedentary (sitting or reclining).</p>
<p><iframe id="tc-infographic-475" class="tc-infographic" height="400px" src="https://cdn.theconversation.com/infographics/475/167f32450b757dee630517574b9794275e3e7dce/site/index.html" width="100%" style="border: none" frameborder="0"></iframe></p>
<p>While self-isolation measures are necessary, our bodies and minds still need exercise to function well, prevent weight gain and <a href="https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood">keep the spirits up</a> during these challenging times.</p>
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Read more:
<a href="https://theconversation.com/why-are-we-calling-it-social-distancing-right-now-we-need-social-connections-more-than-ever-134249">Why are we calling it 'social distancing'? Right now, we need social connections more than ever</a>
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<p>Exercise can help keep our immune system become strong, <a href="https://bjsm.bmj.com/content/45/12/987" title="Upper respiratory tract infection is reduced in physically fit and active adults">less susceptible to infections</a> and their most <a href="https://www.sciencedirect.com/science/article/pii/S0091743519300775?via%3Dihub" title="Lifestyle risk factors, obesity and infectious disease mortality in the general population: Linkage study of 97,844 adults from England and Scotland">severe consequences</a>, and better able to recover from them. </p>
<p>Even before the restrictive conditions were announced, physical inactivity cost <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)61031-9/fulltext" title="Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy">5.3 million</a> lives a year globally.</p>
<p>So we should consider ways to limit the effects of the impact of the COVID-19 crisis, as well as its wider impact of contributing to the long-term chronic disease crisis.</p>
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<a href="https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=385&fit=crop&dpr=1 600w, https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=385&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=385&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=484&fit=crop&dpr=1 754w, https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=484&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/322823/original/file-20200325-181225-9iso0v.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=484&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Don’t just sit there in front of the screen.</span>
<span class="attribution"><span class="source">Unsplash</span></span>
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<h2>How much physical activity?</h2>
<p>Global recommendations are for all <a href="https://www.who.int/dietphysicalactivity/factsheet_adults/en/" title="Physical Activity and Adults">adults</a> to accumulate at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, as well as muscle-strengthening activities on two or more days a week.</p>
<p>Any activity is better than none, and more activity provides more physical and mental health benefits.</p>
<p>As several countries are <a href="https://www.euronews.com/2020/03/19/coronavirus-which-countries-are-under-lockdown-and-who-s-next">already under lockdown</a>, it is uncertain for how long you can go outside for a walk, run or cycle. The key question is how can people meet these guidelines when restricted to the home environment?</p>
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<img alt="" src="https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=1126&fit=crop&dpr=1 600w, https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=1126&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=1126&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1415&fit=crop&dpr=1 754w, https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1415&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/322771/original/file-20200325-194478-1716gw.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1415&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="attribution"><span class="source">The Conversation</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
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<h2>Sitting, standing and movement</h2>
<p>Take <a href="https://www.heartandstroke.ca/articles/5-simple-ways-to-reduce-sedentary-time">regular breaks</a> from continuous sitting in front of your computer, tablet, or smartphone every 20 to 30 minutes.</p>
<p>For example, you could take a few minutes break to walk around the house, take some fresh air on the balcony, in the garden or yard, or play with your dog for a few moments.</p>
<p>Alternate periods of standing while working/studying with sitting by creating your own stand-up desk area.</p>
<h2>Make stairs your best friend</h2>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627027/" title="Associations of self-reported stair climbing with all-cause and cardiovascular mortality: The Harvard Alumni Health Study">Using the stairs</a> is an extremely <a href="https://theconversation.com/dont-have-time-to-exercise-heres-a-regimen-everyone-can-squeeze-in-111600">time-efficient</a> way to maintain fitness. As little as three 20-second fast stair climbs a day <a href="https://nrc-prod.literatumonline.com/doi/10.1139/apnm-2018-0675" title="Do stair climbing exercise 'snacks' improve cardiorespiratory fitness?">can improve fitness</a> in only six weeks.</p>
<p>If you live in an apartment, avoid uncomfortable lift encounters with other self-isolating neighbours by using the staircase for any necessary outdoor journeys. Take care to avoid much contact with handrails. </p>
<p>Internal stairs also offer more stairclimbing and <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/7-quick-stair-exercises-to-do-at-home/art-20390063">strength exercise</a> opportunities. </p>
<h2>Use your own bodyweight</h2>
<p>A <a href="https://academic.oup.com/aje/article/187/5/1102/4582884" title="Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints">2017 British study</a> found home based strength exercises that utilise your own bodyweight – such as press-ups, sit-ups and planks – are <a href="https://theconversation.com/strength-training-can-have-unique-health-benefits-and-it-doesnt-have-to-happen-in-a-gym-84904">as important for health</a> as aerobic exercise.</p>
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<a href="https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=899&fit=crop&dpr=1 600w, https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=899&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=899&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1129&fit=crop&dpr=1 754w, https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1129&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/322826/original/file-20200325-181195-4es1sh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1129&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Using your bodyweight.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/26344495@N05/49488914752/">Ivan Radic/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<p>There are many great resources for such <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/7-quick-stair-exercises-to-do-at-home/art-20390063">indoor</a> bodyweight exercises for <a href="https://www.youtube.com/channel/UCAxW1XT0iEJo0TYlRfn6rYQ">people of all ages</a> <a href="https://www.nhs.uk/live-well/exercise/strength-exercises/">online</a>.</p>
<p>Aim for at least <a href="https://www.who.int/dietphysicalactivity/factsheet_adults/en/">a couple of own bodyweight sessions per week</a>, with <a href="https://insights.ovid.com/pubmed?pmid=21694556" title="Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise">each session involving</a> two to four sets of eight to 15 repetitions of each strength-promoting exercise. Make sure you take a two to three minutes rest between sets.</p>
<h2>Dance the COVID-19 blues away!</h2>
<p>An increasing number of live <a href="https://www.billboard.com/articles/columns/pop/9335531/coronavirus-quarantine-music-events-online-streams">concerts</a> are streamed online. Use the <a href="https://www.tandfonline.com/doi/full/10.1080/17437199.2019.1627897" title="Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses">stress-releasing</a> magic of music and dance at home like nobody’s watching (which is not unlikely). </p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/yrABUJc_4vE?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Dance alone like no one is watching.</span></figcaption>
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<p>Dancing is an excellent way to <a href="https://www.ajpmonline.org/article/S0749-3797(16)00030-1/abstract" title="Dancing Participation and Cardiovascular Disease Mortality">protect the heart</a> and maintain fitness as it can reach <a href="https://journals.lww.com/acsm-msse/Fulltext/2000/09001/Compendium_of_Physical_Activities__an_update_of.9.aspx" title="Compendium of Physical Activities: an update of activity codes and MET intensities">moderate and vigorous intensity</a> and can even imitate high-intensity interval training.</p>
<p>Dancing also has established <a href="https://www.sciencedirect.com/science/article/abs/pii/S0197455613001676" title="Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis">mental health</a> benefits to help us cope with the coronavirus-imposed solitude.</p>
<p>Whether it’s electronic beats, rock or traditional Irish music that floats your boat, it will not be difficult to turn up the volume of your stereo a little higher and turn your lounge or kitchen into a little dance hall every now and again.</p>
<h2>Give them the play time they’ve always wanted</h2>
<p>Social-distancing is a good opportunity to bond more with the little two and four legged members of your family through active play. Both children and dogs will love you replacing some of your online media and sitting time with playing in and around the house with them.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=448&fit=crop&dpr=1 600w, https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=448&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=448&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=563&fit=crop&dpr=1 754w, https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=563&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/322829/original/file-20200325-181180-15858nt.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=563&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Let your pets take you away from that screen for some exercise play.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/ret0dd/4382972221/">Flickr/Todd Dwyer</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
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<p>Dogs thrive on human attention and, given the opportunity, they would keep you on your feet 24/7. Take advantage of the extra time you will be in and around the house. There are many <a href="https://www.puppyleaks.com/easy-ways-to-keep-your-dog-busy-indoors/">great indoor games</a> to keep you active and improve your dog’s well-being.</p>
<p>No matter <a href="https://activeforlife.com/49-fun-physical-activities-to-do-with-kids-aged-2-to-4/">how young or how old your children</a> are, there are <a href="https://www.nhs.uk/change4life/activities">many fun activities</a> you can do together indoors and in the garden. </p>
<h2>Just do something!</h2>
<p>Left unattended, the self-isolation imposed by COVID-19 will likely skyrocket sedentary time and will drastically reduce the physical activity levels for many. Our suggestions are only a few examples of ideas that need no special equipment and can be done within limited space.</p>
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Read more:
<a href="https://theconversation.com/coronavirus-distancing-measures-are-confusing-here-are-3-things-to-ask-yourself-before-you-see-someone-134394">Coronavirus distancing measures are confusing. Here are 3 things to ask yourself before you see someone</a>
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<p>For more ideas take a look at the online resources of reputable organisations such as the <a href="http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/stay-physically-active-during-self-quarantine/_recache">World Health Organisation</a>, the <a href="https://www.exerciseismedicine.org/support_page.php/stories/?b=892">American College of Sports Medicine</a>, <a href="https://www.sportengland.org/news/how-stay-active-while-youre-home">Sport England</a> and the <a href="https://www.heart.org/en/healthy-living/fitness/getting-active/25-ways-to-get-moving-at-home-infographic">American Heart Association</a>.</p>
<p>The end goal during self-isolation is to prevent long term physical and mental health damage by sitting less, moving as often as possible, and aiming to maintain fitness by huffing and puffing a few times a day.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=375&fit=crop&dpr=1 600w, https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=375&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=375&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=471&fit=crop&dpr=1 754w, https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=471&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/322827/original/file-20200325-181211-1p6jbgu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=471&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Remember to have a good stretch after any exercise.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/adammcguffie/34789086373/">Flickr/Adam McGuffie</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure><img src="https://counter.theconversation.com/content/134044/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emmanuel Stamatakis receives funding from the National Health and Medical Research Council and PAL Technologies (Scotland) for research projects related to physical activity and health. He is affiliated with the BMJ as Editor-in Chief of BMJ Open Sports & Exercise Medicine, and Editor of the British Journal of Sports Medicine. </span></em></p><p class="fine-print"><em><span>Andrew Murray is a Sports and Exercise Consultant with the University of Edinburgh, NHS Inform, the European Tour Golf and Scottish Rugby. He previously worked for the Scottish Government in Physical Activity/ Sport policy. </span></em></p><p class="fine-print"><em><span>Fiona Bull is Head of unit on physical activity at the World Health Organisation Head Quarters in Geneva, Professor (on leave) at the University of Western Australia and Honorary Professor at the University of Edinburgh. She has previously received funding from government research funding agencies in Australia, UK, and Europe and from not for profit funding health related foundations. No research funding from private sector organizations. </span></em></p><p class="fine-print"><em><span>Kate Edwards is an Associate Professor at the University of Sydney, her research includes work on the interactions between exercise and vaccination responses for which has received funding from the Bill and Melinda Gates Foundation, the Ramaciotti Foundation and the Financial Markets Foundation for Children.</span></em></p>Don’t just sit there. It’s easy to get some exercise in your daily routine if you’re stuck at home.Emmanuel Stamatakis, Professor of Physical Activity, Lifestyle, and Population Health, University of SydneyAndrew Murray, Consultant, Sports and Exercise Medicine, The University of EdinburghFiona Bull, Professor, School of Human Sciences, The University of Western AustraliaKate Edwards, Associate Professor, Sydney School of Health Sciences, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1295222020-01-09T10:55:07Z2020-01-09T10:55:07ZFitness gurus and ‘muscular Christianity’: how Victorian Britain anticipated today’s keep fit craze<figure><img src="https://images.theconversation.com/files/309249/original/file-20200109-80144-1am0rj1.jpg?ixlib=rb-1.1.0&rect=133%2C463%2C2327%2C1656&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Weightlifter Eugen Sandow might be compared to a Victorian fitness 'influencer'. </span> <span class="attribution"><a class="source" href="https://commons.wikimedia.org/wiki/File:%22A_New_Sandow_Pose_(VII)%22,_Eugen_Sandow_Wellcome_L0035269.jpg">Wellcome Images/ Wikimedia Commons</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>The Victorian era is often remembered as an age of industrial innovation, staunch morals and hard work. When we imagine the stereotypical Victorian, we often picture stiff collars and heavy, head-to-toe dresses – not celebrity weightlifters or homemakers practising callisthenics. But it turns out our obsession with physical fitness isn’t just because of 20th-century stars like Jane Fonda, Arnold Schwarzenegger, and Dwayne “The Rock” Johnson. In fact, the Victorian age saw the beginnings of modern celebrity fitness culture and new forms of exercise – which we might credit for our current obsession today.</p>
<p>The Victorian fitness craze might first be traced back to the publication of Donald Walker’s book “<a href="https://archive.org/details/britishmanlyexer00walk/">British Manly Exercises</a>” in 1837. The book included diagrams showing proper rowing technique, horse-riding instructions and detailed guidance on how to lunge, vault and wrestle. Walker also included exercises borrowed from different cultures, such as strength training using clubs from India which offered “the most effectual kinds of athletic training known anywhere”, according to a British officer stationed in the country. These forms of exercise quickly became popular, often because they were adopted by the British military. </p>
<p>Achieving physical fitness gradually became a cornerstone of Victorian values. This was largely inspired by cultural trends such as “<a href="https://www.hup.harvard.edu/catalog.php?isbn=9780674011250">Muscular Christianity</a>”, which originated in England in the mid-19th century. Muscular Christianity emphasised the importance of training the body to reflect devotion to both God and society. </p>
<p>One author <a href="https://www.oxforddnb.com/view/10.1093/ref:odnb/9780198614128.001.0001/odnb-9780198614128-e-14091">claimed</a> that <a href="http://www.gutenberg.org/files/26851/26851-h/26851-h.htm">strong Christian bodies</a> could be used to protect the weak, advance all “righteous causes”, and promote the “<a href="https://books.google.co.uk/books?id=W8k83f5r5xUC&pg=PA110&lpg=PA110&dq=%22subduing+of+the+earth+which+God+has+given+to+the+children+of+men%22&source=bl&ots=qRz0t-_NBV&sig=ACfU3U3NeY58cV5Y7OaWFoCsgvxq3lfrHg&hl=en&sa=X&ved=2ahUKEwi6_P_21vPmAhWLYcAKHQNmB0UQ6AEwAnoECAYQAQ#v=onepage&q=%22subduing%20of%20the%20earth%20which%20God%20has%20given%20to%20the%20children%20of%20men%22&f=false">subduing of the earth which God has given to the children of men</a>”. </p>
<h2>Home exercise</h2>
<p>Although hobbies such as riding horses and playing golf remained popular with the upper class, exercise done at home became increasingly favoured by the emerging Victorian middle class. “The Portable Gymnasium” became a bestseller after it was published in 1861. It claimed there <a href="https://archive.org/details/b20399789/page/4">were numerous benefits</a> to undertaking what the author called “gymnastic exercises”, which were said <a href="https://archive.org/details/b20399789/page/4">to develop and restore the human form</a>. Some of these exercises look similar to what we’d do today. Readers were instructed to use the portable gymnasium to perform body-toning exercises such as <a href="https://archive.org/details/b20399789/page/26">lateral extensions</a> and <a href="https://archive.org/details/b20399789/page/70">head rotations</a>.</p>
<p>Exercise had grown so popular that by 1865, the <a href="https://canmore.org.uk/collection/1120480">Royal Patent Gymnasium</a> – a huge outdoor gym – was opened in Edinburgh. It regularly attracted thousands of fitness fanatics each day. It featured <a href="https://www.scotlandspeople.gov.uk/article/victorian-gymnasium">The Giant Sea Serpent</a>, an enormous circular rowing machine which could reportedly seat 600 people at a time.</p>
<p>By the late 19th century, <a href="https://www.oxforddnb.com/view/10.1093/ref:odnb/9780198614128.001.0001/odnb-9780198614128-e-50530;jsessionid=BAA99DAC2F92ED0E3386340459EAC187">James Cantlie</a>, a Scottish medical practitioner, had developed “new” exercise regimes that could be done at home. These included an elaborate routine of stretches to be performed morning and evening – accompanied by bathing and muscle massage. </p>
<p>Cantlie argued that they were <a href="https://www.todocoleccion.net/fotografia-antigua-fotomecanica/physical-jerks-for-grandpapa-sir-james-cantlies-training-20-15cm-fonds-victor-forbin-1864-1947%7Ex183031465#sobre_el_lote">especially suitable for the over-50s</a> as they did not cause too much exertion. He also founded the British Institute of Physical Training in 1889, where men and women, young and old, could attend exercise classes where they would practice Cantlie’s so-called “physical jerks” – rhythmic movements to strengthen and tone the body.</p>
<figure class="align-left ">
<img alt="" src="https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=1616&fit=crop&dpr=1 600w, https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=1616&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=1616&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=2031&fit=crop&dpr=1 754w, https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=2031&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/309040/original/file-20200108-107255-hug1w2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=2031&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">People were encouraged to do exercises at home.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/internetarchivebookimages/14803278713/in/photolist-oy7F2k-owqPuZ-ouDkKq-oeSchJ-out2cW-ow5vsp-owjH9U-oeRBjA-osDkW3-odckQt-ovRBCE-oeRWH3-odckCp-odck4i-ouDoRW-ouoH8p-oeWohc-owjKTG-ow5LTe-ouFg5x-owqYGX-oeS748-out1xQ-odbmiX-odbChv-out4WU-ouF5xk-owr5Jg-ouF2QB-ouDpbo-odbFP9-owr4Le-odbD8Y-oeRWSb-ow5kCe-ouDmHY-ow5Gjp-odbisY-owqRG4-odbBG2-odbEFN-odb7zW-ouoGGe-oeWahW-owr5ER-oybHt6-oeWkZA-owpa7Y-owqVH2-oeSnZr">Internet Archive Book Images/ Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>People who came to the classes were encouraged to practice the exercises at home on a daily basis – but were simultaneously warned they needed to return regularly to learn new exercises and ensure they were using the correct techniques. Cantlie also made other lifestyle recommendations, such as insisting that wearing kilts promoted “<a href="https://wellcomelibrary.org/item/b18728741#?c=0&m=0&s=0&cv=32&z=0.1049%2C0.7233%2C0.5503%2C0.3457">the health and strength of lads</a>” as they didn’t restrict the body’s natural movements.</p>
<p>Cantlie’s system was just one among many other competing exercise regimes. However, his system <a href="http://gutenberg.net.au/ebooks01/0100021.txt">served as inspiration</a> for the daily exercise regime members of the Outer Party were required to do in George Orwell’s “1984” more than half a century later. </p>
<p>Other popular approaches to fitness and health included a regime developed by one Dr E H Ruddock, whose book <a href="https://books.google.co.uk/books/about/Vitalogy.html?id=yUTIuGGsvxYC&printsec=frontcover&source=kp_read_button&redir_esc=y#v=onepage&q&f=false">Vitalogy</a> (1899), promoted good posture, “vitativeness” (love for life), and only moderate exercise to avoid overtiring the body.</p>
<h2>Fitness “influencers”</h2>
<p>The Victorian age also saw the rise of the celebrity fitness guru. At the end of the 19th century, one of the most famous was German-born <a href="https://www.nhm.ac.uk/discover/eugen-sandow-a-body-worth-immortalising.html">Eugen Sandow</a>. Sandow staged elaborate strongman shows throughout Europe and America and built up a global publishing empire through his magazine <a href="https://www.madameulalie.org/sandow/SandowMenu.html">Physical Culture</a>, which included profiles and images of bodybuilders and articles on the merits of different exercises. He credited his approach to exercise, built around dumbbell training, with transforming his physique – and recreated poses from classical Roman and Greek sculpture to showcase his body.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=854&fit=crop&dpr=1 600w, https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=854&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=854&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1073&fit=crop&dpr=1 754w, https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1073&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/309036/original/file-20200108-107249-y8a7o7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1073&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A poster of Eugen Sandow lifting the human dumbbell.</span>
<span class="attribution"><span class="source">US Library of Congress Prints</span></span>
</figcaption>
</figure>
<p>Sandow was a trailblazer who inspired others, including the American bodybuilder Bernarr Macfadden. Just a year younger than Sandow, Macfadden claimed that he was weak and sickly as a child. He argued in his first book, <a href="https://archive.org/details/macfaddensphysic00macf/">Macfadden’s Physical Training</a>, which was published in 1900, that through a carefully managed vegetarian diet and regular weightlifting, anyone could overcome ill health, just as he had done. His system had specific guidance for young men, young women, middle-aged men and middle-aged women, and appropriate exercises “as the years wane”, all to be performed at home using his simple stretching device.</p>
<figure class="align-left zoomable">
<a href="https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=992&fit=crop&dpr=1 600w, https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=992&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=992&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1246&fit=crop&dpr=1 754w, https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1246&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/309033/original/file-20200108-107219-8mtn35.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1246&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A woman uses Bernarr Macfadden’s exercise apparatus.</span>
<span class="attribution"><span class="source">Bernarr A. Macfadden, Macfadden's Physical Training, 1900</span></span>
</figcaption>
</figure>
<p>After a series of <a href="https://www.jstor.org/stable/44229679?seq=1">military setbacks</a>, Britain was gripped by a sense of anxiety by the end of the Victorian era about its place in the world. Many worried that industrialisation – which had driven the expansion of the British Empire – <a href="https://academic.oup.com/past/article/239/1/71/4794719">had made bodies weak</a>. British people feared that they had become trapped indoors in factories and offices, made slovenly by technological change. Worry about national fitness persisted into the early 20th century, and the <a href="https://www.cambridge.org/core/books/cult-of-youth/7E1BAE347D351B1D40851FB7008AE1BB">exercise craze</a> showed no signs of stopping. </p>
<p>For many middle- and upper-class Victorians, having a healthy body was an expression of religious and national devotion. Being able to achieve it in the comfort of the home was a bonus. The Victorian obsession with celebrating athletic prowess and striving to better their bodies physically is not unlike society’s obsession with fitness today.</p><img src="https://counter.theconversation.com/content/129522/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>James Stark receives funding from the Arts and Humanities Research Council and the Wellcome Trust.</span></em></p>The age of the Industrial Revolution also saw a fitness revolution in Britain.James Stark, Associate Professor of Medical Humanities, University of LeedsLicensed as Creative Commons – attribution, no derivatives.