Posts Tagged ‘exercise’

Exercise: Walking Programme

Nov 28 2012

“10,000 steps a day”

Walking is simple, free and one of the easiest ways to get more active, lose weight, relax the mind, feel great physically, and become become healthier. How about making a target of building up to walking 10,000 steps a day? That sounds a lot, but you can walk 1,000 steps in around 10 minutes. So fast walking 10,000 steps only takes 50 minute, and doing this on five or more days a week is not so impossible as it might sound at first.

Here is how to go about succeeding in the 50 mins/day walking target:

1.)    Before Starting
A pair of shoes is all the equipment you need. Any shoes or trainers that are comfortable, provide adequate support and don’t cause blisters will do. Wear loose-fitting clothing that allow you to move freely. Choose thin layers rather than heavy, chunky clothing.

For long walks, it is good idea to take some water, healthy snacks, a spare top, sunscreen and a sunhat in a small backpack. If you are starting to take regular, longer walks, you may want to invest in a waterproof jacket and some walking boots for more challenging routes.

2.)   Starting out
Start slowly and build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity physical activity. In other words, it needs to be faster than a stroll.

Begin every walk slowly and gradually increase the pace. After a few minutes going slowly and when you are ready, try walking a little faster. Towards the end of the walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches, which will help to improve your flexibility.

3.)    Keeping Going

From walking with a backpack to the High Street to do a bit of shopping, or doing part of your journey to work on foot, to walking with friends or organised group walks, every step counts. Try to gt to the stage that you walk 10,000 steps every day. Most people walk between 3,000 and 4,000 steps a day anyway, so reaching 10,000 isn’t as daunting as it might sound with a bit of planning and rearranging your daily routine.

Pedometers are a fun way to keep track of your walking, and will help you keep motivated to achieve the “10,000 Steps a day”. You can use a pedometer to work out your average daily steps and then gradually start adding those extra steps.

Adding variety to your walks is also a good idea. You do not have to travel to the countryside to find a rewarding walk. Towns and cities offer interesting walks including parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves. Don’t be put off because you are feeling unfit! It is helpful to know that many of these organized walks are aimed at people who do little or no exercise, but who would like to become more active.

Did you know: Many life insurers give generous discounts to individuals that maintain a healthy exercise programme  such as daily walking!

Weight Reduction Planning

Nov 28 2012

Now is the time for you to decide if you really have the motivation to lose weight. It is a well proven researched fact that you are far more likely to succeed if what is called your ‘intrinsic motivation’ is clear to you. I suggest sitting down with a piece of blank paper and a pencil, and taking some time to write down all the reasons you want to lose weight. This will help you see for yourself the benefits that you want to gain from losing weight, and support you to make the commitment. Ask yourself some searching questions:

  • What do you think the results of losing weight will be?
  • How much do you genuinely value achieving these results?
  • How do you  feel about losing weight (confident, embarrassed, anxious, determined)?
  • What do other people think about your idea of losing weight, and what influence do they have on you?
  • How easy do you think it will be to actually carry out a six week Losing Weight programme at this time?
  • How much control do you have over your life at the moment, and how likely is it that you will be able to stick to the programme?

Whatever your actual weight and however overweight you are, having realistic goals which aim to lose 4 to 5kg is a good initial target for weight loss. You might need to lose more than this eventually, but losing 5 kg altogether will begin to reduce your health risks, as well as make a huge difference to your well-being and quality of life.

 When you are clear about your motivation and definitely decided that you do want to lose weight, you next need to look at your diary and plan out a six week period. Don’t pick a period when you are traveling or going on holiday, or are likely to be horribly stressed. Try and find a relatively quiet period when you are going to be at home, and can be supported and encouraged by family and friends.

 It is important to be aware that to lose weight effectively, you need to combine eating less with increasing your metabolism through taking physical exercise. Refer to the WELLBEING Physical Exercise Toolkit. As well as make changes to your diet you need to build up to doing do more than 150 minutes ‘moderate intensity physical activity’ a week (see the WELLBEING Walking  Toolkit; between 200 and 300 minutes a week is the goal).

Physical Activity

Nov 27 2012

Here is the bottom line based on the best research evidence: you need to commit 150 minutes (2 hours and 30 minutes) each week to engage in physical activity. There are no ‘if’s or ‘maybe’s’, and it is an ongoing necessity as you get older. Making this a regular habit will significantly reduce your risk of developing serious and dangerous illness, such as heart disease, diabetes, asthma, stroke and some cancers. More than that, it will also help you to lose weight: a 60kg (10 stone) person walking for 30 minutes burns 150 calories), and will help your sense of physical , mental and emotional well-being. Breaking the 150 minutes down, what you need to do is at least 30 minutes of physical activity such as ‘fast walking’ on five days of the week (30 minutes every day would be even better, but it is OK to have a couple of days off each week if you have to).

What is ‘fast walking’? It is going at a good pace of about 4mph. It is not strolling down to the pub, or across the car park at your local supermarket car park, dawdling up and down the aisles, going through check out and heading back to the car. This kind of physical activity is called ‘Moderate-intensity physical activity’, and it means doing enough to raise your heart rate and break a sweat. One way to judge if you are doing enough is that you are able to talk, but not sing the words to your favourite song. Fast walking and cycling are the most common ways of engaging in ‘moderate-intensity physical activity’, but there is also jogging, dancing, swimming, badminton, tennis, etc.

Here are ways to think about including exercise into your daily routine so that it becomes a regular habit:

  • Walk part of every journey
  • Try fast walking to the shops
  • Go swimming twice a week
  • Use the stairs instead of the lift
  • Leave the car behind for short journeys
  • Cycle to the shops or a favourite outdoor space
  • Do a regular walk with a friend
  • Go for a good walk with family or friends in the evening (say one hour after dinner)

The good news is that you don’t have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes. It is also important to avoid sitting in one place for too long, for instance in front of a computer screen, or the television. Look at your watch when you first sit down and plan to take regular breaks every 40 minutes if you are going to be sitting or working in one place.

The basic recommendation for 150 minutes of moderate-intensity physical activity each week does not change or get less as men get older. You need to keep being active into your 60’s 70’s and 80’s in order to keep the risk of chronic illness down.

If you are not used to physical activity, building up to a session of 30-minute fast walking will take some time. Increase up exercise levels gradually. If you can only walk fast for a couple of minutes to begin with, that’s fine. Don’t overdo it on the first few days and don’t injure yourself by being over-ambitious. You can also break up your activity into 10-minute chunks, as long as you are always doing it at a moderate intensity. Listen to how your body is feeling, it is a trustworthy guide: if it is complaining, slow down. Don’t be in too much hurry to succeed, do a little more every day and slowly increase your exercise time over the weeks, and if you have any concerns or worries about how your body feels when you exercise, go to your GP.

If you are overweight or obese and are aiming to lose weight as well as get fitter, you should aim to increase physical activity to around 60-90 minutes on at least five days of the week (that is a total of between 300 and 450 minutes per week). To lose weight, you not only need to exercise more than 150 minutes a week, but also make changes to your diet (See the Lose Weight!  section below).

Vigorous Intensity Physical Activity

Once you have reached weekly exercise levels of 150 minutes, continuing to develop with a weekly schedule of more intense physical activity is a good way to progress and keep yourself motivated. ‘Vigorous-intensity physical activity’ means you are breathing hard and fast, and your heart rate has gone up quite a bit. If you are working at this level, you won’t be able to say more than a few words without pausing for a breath. Faster jogging and running, cycling hard up hill, sustained fast swimming and aerobic classes are good examples.

IMPORTANT: When you are over 50 it is essential for you to take advice from an exercise expert before increasing to ‘vigorous-intensity physical activity’. This is because advice about how much ‘vigorous-intensity physical activity’ to take becomes more complicated as you get older and depends on your overall health, and unlike the basic moderate-intensity 150 minutes each week there is no one size fits all.

In general, 75 minutes (1 hour and 15 minutes) of ‘vigorous-intensity physical activity’ can give similar health benefits to 150 minutes of moderate-intensity activity. 75 minutes of vigorous-intensity running or hill cycling, plus muscle-strengthening activities (see below) on 2 or more days a week is one recommended combination. A mix of moderate- and vigorous-intensity physical activity is also possible, for example a week of two 30-minute runs plus 30 minutes of fast walking and muscle-strengthening activities on 2 or more days.

Exercise: Bicycling in the UK

Nov 27 2012

The UK registered charity, Sustrans, has created the brilliant National Cycle Network for the whole British Isles. As well as being a great way to travel and good for your health, the growing Network makes an important contribution to improving the environment, and also helps you have more possibilities to reduce your carbon footprint. Cycling on the Network is on a mix of on-road and traffic routes.

Go to the Sustrans website : all the information you need is here! The website also has a huge Resources section, which includes links to all the main bicycling organizations in the UK, and also similar cycling and environmental projects to be found in Europe and beyond.


Exercise: Green Gyms

Nov 27 2012

The first UK “Green Gym” project was pioneered at Sonning Common to the west of London in 1999 (/).

Since then several more Green Gym projects have got going in the UK under the BTCV volunteering umbrella. Sometimes in cities as well as the countryside, they are always well supervised, work is graded for its intensity and suitable for all ages and levels of fitness.

One of the aims of The Conservation Volunteers scheme is to encourage and train volunteers to take over managing the Green Gym groups themselves with our support. With The Conservation Volunteers support, Haringey Green Gym recently got funding through ITV’s People Millions.