Exercise

Physical inactivity is a global problem leading to many avoidable health risks and an active lifestyle can help reduce many long term medical conditions.

All of us need to incorporate physical activity into our every day lives. Whether it be walking, running, cycling or swimming, physical activity plays a big part in keeping us healthy.


How much physical activity should I be doing?

To stay healthy, adults aged 19-64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and  
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

OR

 

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). 

OR

 

  • A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.


What counts as moderate aerobic activity?

Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song.

  • walking fast
  • water aerobics
  • riding a bike on level ground or with few hills
  • doubles tennis
  • pushing a lawn mower
  • hiking
  • skateboarding
  • rollerblading
  • volleyball
  • basketball 

What counts as vigorous aerobic activity?

Vigorous activity makes you breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath.

  • jogging or running
  • swimming fast
  • riding a bike fast or on hills
  • singles tennis
  • football
  • rugby
  • skipping rope
  • hockey
  • aerobics
  • gymnastics

Download the Active10 App

Active 10 tracks your walking and shows you when to increase your pace to benefit your health. The app is designed to quickly and simply help you do more brisk walking in bursts of ten minutes, known as Active 10s. It tracks all your walking and rewards your progress.

 

 

Available on the App Store

 

Android app on Google Play

 

 

 

 


What activities strengthen muscles?

Muscle strength is necessary for:

  • all daily movement
  • to build and maintain strong bones
  • to regulate blood sugar and blood pressure
  • to help maintain a healthy weight

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like a bicep curl or a sit-up. A set is a group of repetitions.

For each strength exercise, try to do:

  • at least one set
  • eight to 12 repetitions in each set 

To get health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

  • lifting weights
  • working with resistance bands
  • doing exercises that use your own body weight, such as push-ups and sit-ups
  • heavy gardening, such as digging and shovelling
  • yoga

Where can I get support from?

If you would like to lose weight or would like to attend a Health Walk, OneLife Suffolk offer a variety of different options.

They can be contacted using the details below.

Phone: 01473 718193

Emailinfo@onelifesuffolk.co.uk

Facebookwww.facebook.com/onelifesuffolk

Twitter@OneLifeSuffolk

Address: OneLife Suffolk, Inspire Suffolk, Lindbergh Road, Ipswich, IP3 9QX

Self-Refer: You can self-refer to OneLife Suffolk