Let's get Physical
Physical activity covers both exercises like jogging and swimming, but also simply being more physically active during our daily routines by, for example, taking the stairs rather than the lift or gardening.
How much physical activity do I need?
Whatever you do, it is recommended that you accumulate at least 30 minutes of (moderate intensity) physical activity on most days of the week. Yet, in the UK 7 out of 10 adults do not manage to achieve this. This is not surprising when you look at how sedentary our lifestyles have become. We spend more time watching television and increasingly rely on cars rather than walking.
Why should I be physically active?
Physical activity is important for our health and well-being. It can contribute to maintaining your heart health by reducing the risk of high blood pressure, and help to lose weight and reduce cholesterol levels. Physical activity also helps to increase bone strength. If you are already suffering form these conditions, physical activity can help you manage them – just ask your doctor for advice. Physical activity is also a great antidote for the stresses of life, helping us relax and get a good nights sleep! If you find you are too tired to be active – you’ll be surprised at how much more energetic you feel once you start!!
How can I become more physically active?
Remember that moderate activity in our daily life is already enough to gain health benefits. For example, try to walk whenever you can instead of taking the car, take the stairs rather than the lift and get off the bus a stop early and walk in the sunshine. There are many ways to become more active. Just read the following tips!
- Try and accumulate at least 30 minutes of (moderate-intensity) physical activity on most days (about five)
- Start gently, maybe once or twice a week, and build up gently.
- Do not worry if you find 30 minutes is too difficult in one go, aim for three 10 minute sessions then after a few weeks or so, try to do 30 minutes.
- Slow down at the end of your activity, do not just stop suddenly.
- Try to be more active in your daily life.
- Try to be varied with the physical activity you undertake, so that you exercise different muscle groups.
- Be physically active on a regular basis. Arrange to do some activity with a friend; you are more likely to do it regularly if you support each other.
- Leave at least an hour after heavy meals before exercising.
- Aim to do sufficient activity to make you feel warm and slightly breathless, you don’t have to be speechless.
- Don’t be in pain. If you feel pain, stop.
- Consult your doctor if you are recovering from an illness, have a medical condition or a joint problem which you believe may be aggravated, or if you are a male over 40 and female over 50 years of age and planning on undertaking vigorous exercise.