Time to get moving

In this section:

• Let's get moving!
• The benefits of physical activity
• How much is enough?
• Safety tips

Let's get moving!

The human body was designed to move. For over hundreds of thousands of years, humans were active for survival; hunting, gathering, farming food, collecting fuel and building shelter.

As technology has improved the less movement we had done. Cars have reduced how much we walk. Machines and labour-saving devices carry out work for us both at work and at home. Home entertainment such as TVs, videos, DVDs and computers, can keep us sitting still for long periods. The result is that people generally are moving a lot less and the levels of obesity and other health problems have been increasing.

While the technology saves us time and can be fun, we now need to find other ways to build activity into our lives to stay fit and healthy.

30 minutes a day, 5 times a week of moderate intensity physical activity can transform our lives and can even increase our life expectancy. By being more physically active - whether it's a brisk walk or a trip to the gym - we will reduce the risk of suffering from ill health and disease.

The benefits of physical activity

• Boosts energy levels and can improve your mood
• Helps control weight
• Lowers blood pressure
• Increases muscle and bone strength
• Improves balance and flexibility
• Reduces the risk of heart disease by up to 50%
• Reduces the risk of some cancers by up to 50%
• Reduces the risk of developing Type 2 diabetes by up to 64%
• Increases circulation

That's not all! There are mental health benefits including;

• Improved confidence
• Helping you meet new people
• Helping people live independent lives
• Improving quality of life

How much is enough?

All physical activity is good for us but to gain the health benefits a minimum daily amount is needed. Depending on your age this will vary, please see below for safe recommendations. It is also important to take in to consideration your own circumstances, for example if you have not been active for a long period of time you should start slowly and gradually increase your activity levels (if you have any concerns you should consult your doctor first).

The following guidelines are for good health and are not intended for high level fitness, sports training or weight loss.

Physical activity doesn't have to be continuous!

Research has shown that accumulated short bouts of moderate intensity activity are just as effective as continuous activity at improving health.

• So you can accumulate your 30 minutes or more throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each. Moderate-intensity activity should, however, be carried out for at least 10 minutes at a time without stopping to gain the health benefits.

Moderate-intensity activity isn't hard!

Moderate intensity will be different for everyone. To recognise if you are working at moderarte intensity, a good rule of thumb is to check whether you are feeling a bit warmer and breathing a bit harder. You should still be able to say your full phone number including dialling code without taking a breath. If you can't slow down a bit.

Examples of moderate intensity physical activity include brisk walking, mowing the lawn, digging in the garden, medium paced swimming or cycling, heavy housework, dancing, horse riding and skipping.

The more active you are the easier it will become, the more you can do and the healthier you will become.

Safety tips

• If you have been inactive for a while make sure you start off slowly. Gradually increase when you feel able to.
• Wear comfortable footwear and clothing.
• Listen to your body. If you feel pain, light headed or sick, STOP. If the symptoms persist, consult with your doctor.
• Make sure you drink before, during and after you're active to avoid the effects of dehydration. Dehydration occurs when the normal water content of your body is reduced, upsetting the delicate balance of minerals in your body fluid.
• If you are being active outdoors make sure it is in a safe environment, for example, on well lit streets or during the day, in open parks and spaces, away from traffic.
• Be active with a “buddy” if possible, not only is it safer but it's a great way to socialise.
• If you miss more than a week, resume your physical activity programme to one-half or two-thirds of your normal routine. Gradually pick it back up.