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'Physical Inactivity is a cause of some of the UK`s biggest killer diseases - heart disease, stroke, diabetes and bowel cancer - as well as a range of other health problems, from depression to osteoporosis (Health Development Agency, 2001)
One of the most important health problems associated with physical inactivity is obesity. About one in five adults is obese - a proportion which has trebled over the past 20 years. (Health Survey for England, 1997)
Most people agree that regular physical activity is good for you, but the majority of us don`t do enough exercise to improve our health, and some of us don`t do any at all!
What does it mean to be more active?
Being physically active might involve going swimming, doing an exercise class or playing a sport, but it also includes everyday things such as walking, gardening and climbing stairs. The benefits of being more active can be gained from all types of physical activity and not just `formal` exercise.
What are the benefits of an active lifestyle?
The benefits of an active lifestyle to physical and mental well being are numerous! Regular physical activity helps to:
- Reduce the risk of heart disease (CHD)
- Prevent or control blood pressure
- Prevent or control diabetes
- Reduce the risk of colon cancer
- Reduce the risk of osteoporosis
- Lower body fat
- Improve the mobility of joints
- Improves muscle strength
- Reduce symptoms of anxiety and depression
- Improve self confidence
- Reduce stress
How much activity should I be doing?
The current recommendation for adults is 30 minutes of moderate intensity physical activity on at least five days of the week. (Department of Health) Moderate intensity activity is any activity that raises the heart rate and makes you slightly breathless. It may be activities such as brisk walking, cycling, swimming, etc.
What does moderate intensity activity mean?
It means working hard enough to be breathing more heavily than normal and becoming slightly warmer, but not so hard that you are unable to talk and exercise at the same time.
What if I can`t do 30 minutes activity all at once?
Thats fine, just do what you can and build up to 30 minutes.
Try starting with 5 minutes at least 3 times a day then gradually build up the time and frequency until 30 minutes feels easier. Once 30 minutes is easy, try working a bit harder.
But always remember that regular moderate activity is better than occasional vigourous activity.
What types of activity should I be doing?
There are many different types of physical activity to get involved in, but it is important to remember to choose something you enjoy! You are more likely to stick to an activity if you enjoy it!
There are lots of examples of moderate intensity physical activity , many of which don't include taking part in a particular 'sport', these include:
- Brisk Walking
- Cycling
- Swimming
- Dancing
- Exercise classes, e.g. yoga, aerobics
- Housework
- Gardening
Remember - Moderate Intensity means raising your heart rate and feeling slightly breathless, e.g. if you are going for a walk, walk quickly so you can feel the difference.
Can being active help against heart disease?
Yes. Inactivity is one of the major causes of coronary hear disease and stroke in the UK. People who are inactive have twice the risk of developing heart disease than active people. Regular activity slows down the narrowing of the arteries to the heart and brain that occurs with age. The more exercise you do, the stronger and more efficient the heart becomes so it can pump more blood with each beat. ((British Heart Foundation, 2003)
Can being active help against obesity?
Yes. Regular physical activity is crucial to preventing obesity and in helping people to lose weight. Activity encourages the body to use up excess stored fat. But remember, that losing weight involves both eating healthily and increasing the amount of exercise you do. (British Heart Foundation, 2003)
Some useful exercise and health links:
[Health Challenge Denbighshire]
[Health Development Agency: Physical Activity]
[World Health Organisation: Physical Activity]
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