Physical activity: an introduction

This leaflet includes:

• the importance of physical activity
• the benefits to being physically active
• physical activity guidelines for improving health
• ideas for increasing your level of physical activity
• activity checklist

The benefits of being physically active

Over recent years, the benefits of regular activity to both physical and mental health have been very well researched. The health benefits from participating in a regular programme of activity and attaining a good level of fitness include:

• Maintaining an ideal blood glucose level, therefore helping to prevent, delay the onset of, or treat diabetes.
• Maintaining a healthy weight or helping to reduce weight where required.
• Improvement of cardiovascular (heart and lung) health – reducing your risk of a stroke and certain cancers, including breast and bowel.
• Enhancing and elevating mood, improving self-esteem and reducing stress levels.

Physical activity guidelines for improving health

As a result of these well-researched findings, national recommendations are that we should strive to participate in the following:

• Cardiovascular activity on most days of the week for 30 minutes or more. For weight loss it is recommended for 60 minutes or more. This does not have to be continuous activity and can be broken down into two to three bouts of 10 to 20 minutes throughout the day, if this is more manageable.
• Cardiovascular activity or exercise is any activity that increases your heart rate and makes you breathe more deeply for a sustained period. By increasing your heart rate regularly through activity, your heart and body will work more efficiently and in the long term, this helps to increase your level of fitness and stamina. Examples of cardiovascular activity include:
  • walking/jogging/running
  • swimming and other aquatic activities, such as aqua aerobics
  • cycling
  • aerobics
  • using a cross trainer or rower in a gym
  • dancing
  • tennis/badminton/squash
  • team sports such as football, hockey etc
• This activity does not have to be particularly challenging or hard to be beneficial to your health and weight. As a general guide, activity should make you breathe a little more deeply to be beneficial but should not be exhausting or make you feel unwell.
• As part of your weekly activity sessions, it is also recommended that we should participate in some light resistance training on at least two occasions in the week. Resistance training or exercise is activity that increases your muscle tone, muscle endurance and strength. This is achieved by using your muscles as a form of resistance and involves exerting and overloading yourself to the point where they become tired. Examples of resistance activity include:
  • Using your body weight to perform exercise, for example press-ups.
  • Climbing stairs/housework/gardening all of which can be forms of resistance exercise.
  • Exercise and toning classes such as ‘thighs, tums and bums’ and elements of Pilates and chair-based sessions.
  • Lifting weights, for example dumbbells, carrying shopping/small children.
  • Using resistance pieces of equipment in a gym or resistance bands.
• Other forms of activity which incorporate stretching, relaxation and mobility techniques, such as yoga and Tai Chi are also highly recommended as part of a well-rounded activity programme.

Ideas for increasing your level of activity

If you are not achieving the government recommended targets of 30 minutes, five times a week, don’t panic! Increase your amount of activity gradually. Do as much as you can when you can. Every little extra effort really does help. Here are some simple ways to increase your activity levels:

• Increase your stair walking – Always use the stairs instead of the escalator or lift wherever possible.
• Increase your walking
  • try to walk any short distance as opposed to driving or using public transport
  • take a brisk walk in your lunch hour or in the evening
  • walk the kids to and from school
  • get off the bus one stop early or park the car a little further away then you ordinarily would
• Gardening/physical DIY and housework – try and do each activity briskly, with a little more vigour and energy!
• Supplement your daily activity with a structured activity – try a variety of different activities and stick with any that you enjoy. Investigate classes and activity sessions in your locality. Leisure centres are just one of several activity providers; you will be amazed at what is going on in your local community centres, church and school halls.
• Involve your family in regular activities – accompany members of your family or friends to your local park and engage in nature walks, and games such as rounders, cricket, football etc.
• What about some home activity? – dust off or borrow a friend’s exercise machine! Second-hand machines are often available to buy in local papers, on the Internet or charity shops. Should time or convenience be a factor to your activity levels, what about a home exercise DVD/video?
• Join your local exercise referral scheme – There are over 300 exercise referral schemes up and down the country. Ask the obesity exercise specialist or any member of the obesity team for details about your nearest scheme.

Activity checklist

Before engaging in a programme of structured activity, ensure the following:

☐ Wear appropriate clothing – this does not mean wearing tight Lycra, in fact just the opposite! Wear loose, comfortable, breathable clothing.

☐ Wear appropriate footwear for the activity you are to participate in – trainers are ideal, particularly for activities in a gym, class or sporting environment. However, any soft shoe that is well supporting, comfortable and flat is likely to be fine for more recreational activities such as walking and gardening.

☐ Always wear socks with your activity footwear – blisters are uncomfortable and likely to prevent you from exercising for a day or two. Socks will prevent your shoes from rubbing.

☐ If you are a diabetic who is taking insulin, it is a wise idea to check your sugar levels both pre- and post-activity and take appropriate action where needed.

☐ If you are an asthmatic with an inhaler, or have GTN medication to treat angina, always keep your medication with you when doing any activity.

☐ Take and drink plenty of water during and after the activity to prevent dehydration.

☐ If attending a class, inform the instructor of any medical conditions that you may have, as adaptations to certain exercises may be necessary.

☐ Get as well informed as possible – ask a qualified fitness professional of the best types of activity for you, particularly if you have any medical conditions.

Preparation for next appointment

Before your next appointment, please complete as appropriate:

• Your activity diary – specify:
  • what you did
  • how long for
  • how it felt when doing it
  • how you felt after it
• Rate from the list below your three most likely barriers to regular activity (rate ‘1’, ‘2’ or ‘3’, with ‘1’ being your biggest barrier):
  • lack of time
  • expense
  • lack of motivation
  • childcare/family commitments
  • lack of ability
  • limited by medical conditions
  • lack of self-confidence
  • availability of facilities
  • other (please state)
  • no identified barriers (please tick box)

These will be discussed in greater detail at your next appointment with the obesity exercise specialist.

If you have any queries regarding any of this, please do not hesitate to contact us on 01223 348124 or alternatively we can discuss at your next appointment.