The World Health Organisation recommends 150 minutes of moderate activity per week can provide significant benefits for health. Not just for muscular or cardiorespiratory fitness, regular physical acticity can improve bone and functional health, reduce the risk of mortality for many non-communicable diseases (type-2 diabetes, coronary heart disease, hypertension, stroke, and more), and reduce the risk of falls and hip or vertebral fractures. Physio Yuliya has some great tips for anyone getting started and increasing activity levels.
Start small
You don’t need to jump straight into daily long workouts. If you’re just starting, begin with 10 to 15 minute exercise sessions and build up the time each week.
Make small changes
Every little counts! Try cycle or walk instead of driving where possible. Use the stairs instead of the elevator and, if you do have to drive, park in the far corner of the car park to get more steps in.
You don’t need to do everything at once
Finding it hard to fit a 30-minute workout into a busy day? You can split your exercise up into 2 or 3 short bursts of 10-15 minute sessions which will be just as effective as doing one full workout!
Find something you love
Exercise doesn’t need to be a chore. Try out different forms of exercise like Zumba, brisk walking, or circuits until you find something you actually look forward to. Even playing ball with your kids counts!
Make sure to exercise at the right intensity
When exercising you should be able to talk, but not sing, this means you’re at a moderate intensity. If you’re not at this level the exercise is too easy!
Find an exercise buddy
If you’re finding it boring to exercise alone why not find a workout buddy? This can be someone you have a schedule to go on walks with, do circuits with etc. Alternatively, why not join a class? This will give you that extra motivation and push to keep going even when you’re tired.
Set goals
You’ll feel much more rewarded by exercise if you can set and achieve goals. These can be something as simple as achieving your step goals each day to feeling less breathless going up the stairs.
Don’t give up
Remember everyone has bad days and weeks but try not let it put you off your journey. Take a rest and then get back into it, you won’t regret it in a year!
