Are you getting enough!!
A very good question, and sadly the answer most adults would give if answering honestly is no we are not getting enough.
The recommended government guidelines for the amount of physical activity an adult between the ages of 19 and 64 should part take in each week is;
A minimum of 2 hours 30 minutes per week of aerobic activity at a moderate intensity.
Activities such as brisk walking, bike riding, exercise classes or swimming are just a few good examples. You should aim to increase your heart rate, become slightly out of breathe and maybe break into a light sweat during these activities, all of which are good indicators that you are working at the correct intensity.
As well as
A minimum of 2 muscle strengthening sessions per week that target all the bodies major muscle groups – shoulders, chest, arms, core, hips and legs.
This may sound like a lot to a busy person that is already struggling to find enough hours in the day but remember, this can be broken down many different ways, how about;
Walk the kids to school instead of driving
Getting off the train or bus one stop early and walking the rest of the way to work
Take the stairs instead of the lift
Break down the 30 minutes per day into three 10 minute bursts, 10 minute skipping before work, 10 minute brisk walk during your lunch break and 10 minutes up and down your stairs at the end of the day.
Jog on the spot in front of the TV, you’ll be amazed how fast 30 minutes passes when you’re focused on something other than the exercise!
It is really important to include the weight bearing exercises if you want to really look after your health. These exercises will help to not only strengthen your muscles but will also help with bone health, help to improve your flexibility and also help to increase your metabolism which in turn will help you to naturally burn more calories! If you don’t have a set of dumbbells at home try;
Lifting your own bodyweight, push ups, pull ups, sit ups, squats and lunges
Fill empty water bottles with sand to create your own free weights
Use resistance bands – these are available widely and are very inexpensive
Even if you are a person that dislikes sporting activities it is still important to look after your health. Remember, what we are talking about here is activity, that doesn’t necessarily need to be sporting activity you could always try;
Mowing the lawn – counts as moderate intensity aerobic exercise
Heavy gardening such as digging – counts as muscle strengthening activity
Walking at a brisk pace to the supermarket and carrying your groceries back – counts as both moderate intensity aerobic and muscle strengthening activities
Hoovering, cleaning, bed changing are all forms of activity
Get outside and play with the kids, the dog, anything but get outside!
Another extremely important health tip we can remind you of is to break up long periods of inactivity. Sitting for long periods even if you are an otherwise active person is a major risk factor adding to ill health. Whether that be sitting for hours in front of the TV, sitting all day in a vehicle or sitting all day in front of your computer screen at your desk this is definitely something we all need to try and avoid. Things to try include;
Get up at least once every thirty minutes whilst watching TV, make a cup of tea, run up the stairs twice during an add beak anything to get the blood circulating again
Break up long car journeys with frequent stops so you can get out and stretch your legs.
Whilst at work try to make sure you rise from your desk at least once every 30 minutes
Stand on the bus or train
Stand or walk around whilst you’re on the phone
Invest in a pedometer or activity band to monitor your daily activity
It doesn’t really matter how we choose to get active, whats important is that we get active! We don’t have to become fitness fanatics to look after our health all we need to do to try to lead healthier lifestyles is to watch what we eat and move more. If we can follow these simple guidelines we are greatly improving our chances of living longer, healthier lives.
Posted by Everything Active
Everything-Active, helping to get the nation moving!