Healthy Lifestyles
Why should I become more active? Increasing the amount of physical activity you do can help you to:
Being more active does not have to mean going to the gym 3 times a week – it means being more active in your day-to-day life, every day. What kind of activity should I do? You need to do activity that leaves you warmer and breathing harder than usual, but you should be able to talk. This is a moderate level of activity. Brisk walking, swimming, cycling, jogging, playing a team sport such as football, hockey, dancing or tennis are all activities that will help you to strengthen your heart and lungs (cardiovascular system). You should also include activity that strengthens your muscles and helps you to stay supple and flexible. This kind of activity might include climbing stairs, walking uphill, yoga, pilates and gardening. Doing a range of activities will stop you from getting bored and help to keep you motivated. Adults should aim to do at least 30 minutes of moderate activity at least 5 times a week. Children should be active for at least one hour each day. 30 minutes of moderate activity will burn off 150-180 calories a day, which could add up to a weight loss of 6-12kg (13-26lbs) each year. A little bit of activity regularly can make a real difference. Activities like walking and gardening counts, as well as structured exercise sessions like visiting the gym or playing tennis. Build up slowly by starting with 2 sessions of 15 minutes or 3 sessions of 10 minutes. Look for opportunities to be active everyday and make it part of your day-to-day routine. Becoming more active is about changing your habits and your lifestyles until being active becomes a way of life. Is it safe for me to become more active? Almost everyone will be able to become more active. However, make sure you check the following before you start: Have your blood pressure measured and checked with your doctor or nurse to ensure that it is safe for you to start becoming more active. If your blood pressure is above 180 systolic and/or 110 diastolic (180/110mmHg) you should not be doing intense activity until your blood pressure has been treated and lowered. If you also have other medical conditions such as diabetes, heart disease or breathing problems you may need different advice. Check with your doctor. How do I become more active? Walking is an ideal activity to start with. It is free and does not require any equipment or particular skill. Start by walking at a pace that is comfortable for you and increase it over a few weeks as it gets easier. Look at ways in which you can build activity into your life – take the stairs rather than the lift, walk rather than use the car, cycle to work or take the dog on longer walks. Even small changes like these can make a big difference. Check what is happening at your local leisure centres:- |