Being physically active is one of the very best things we can do for ourselves. There is evidence that physical activity can improve physical and mental health as well as reduce the risk of multiple long term conditions, such as, Type 2 Diabetes, Cardiovascular Disease, various Cancers, falls, anxiety and depression. It can also support the treatment and recovery of such conditions.
Most people acknowledge that physical activity is good for them, however they may not be aware of how much is enough, what counts as activity and where to access support if needed. People with long-term conditions are often fearful of worsening their condition or experiencing potentially undesired consequences from physical activity. In fact, when physical activity levels are increased gradually, the risk of serious adverse events is very low. If you are concerned, please speak to your GP or health care professional. The benefits outweigh the risk.
It is recommended that adults should aim for 150 minutes of moderate activity (increased breathing, but able to talk) or 75 minutes of vigorous activity (breathing fast, difficultly talking) each week, or a combination of both! Building strength on at least 2 days per week is also a key part of the physical activity recommendations, with activities such as carrying heavy shopping, yoga and strength training all contributing to this recommendation.
Overall, for good physical and mental health, adults should be active everyday and include breaking up sitting/sedentary/inactive time.
Physical Activity
"If physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and help treat”
Self Help
Break up sitting time – don’t sit for long periods of time without standing, stretch, moving about. Why not incorporate some gentle stretches when waiting for the kettle to boil/adverts to finish.
Use active travel – why not walk to the local shops. Getting out for a walk is a great way to clear your head, increase your activity and enjoy the outdoors.
Gardening and household chores can also be part of your plan to move everyday.
Taking the stairs instead of the lift, dancing and cycling all count!
Adults should be aiming for 150 minutes of moderate intensity activity each week. This can be broken down to 30 minutes each day, or even further into 10 minute blocks – whatever works best for you.
Some is good, more is better
All physical activity can bring health benefits, including low levels of activity, however the more you do, the more benefits there are. In fact, those doing less than 30 minutes of activity per week, are likely to have the most to gain.
The Talk Test is a good indication of how hard you are working, if you can increase your breathing but still hold a conversation, you are likely to be moderately active. If talking is difficult you are likely to be working vigorously.
Physical activity benefits can include, better sleep, improved mood and reduced anxiety, as well as better balance, increased energy, maintenance of healthy weight.
It’s never too late to start!
Make sure it’s fun, if you find an activity you enjoy, you are far more likely to keep it up!
Use active travel – why not walk to the local shops. Getting out for a walk is a great way to clear your head, increase your activity and enjoy the outdoors.
Gardening and household chores can also be part of your plan to move everyday.
Taking the stairs instead of the lift, dancing and cycling all count!
Adults should be aiming for 150 minutes of moderate intensity activity each week. This can be broken down to 30 minutes each day, or even further into 10 minute blocks – whatever works best for you.
Some is good, more is better
All physical activity can bring health benefits, including low levels of activity, however the more you do, the more benefits there are. In fact, those doing less than 30 minutes of activity per week, are likely to have the most to gain.
The Talk Test is a good indication of how hard you are working, if you can increase your breathing but still hold a conversation, you are likely to be moderately active. If talking is difficult you are likely to be working vigorously.
Physical activity benefits can include, better sleep, improved mood and reduced anxiety, as well as better balance, increased energy, maintenance of healthy weight.
It’s never too late to start!
Make sure it’s fun, if you find an activity you enjoy, you are far more likely to keep it up!