Easy everyday ways to get fit

We all know that exercise is good for us, but good intentions often go by the wayside. Physical activity in the UK is at an all-time low, with 35% of men and 41% of women in Britain risking their health by not taking enough exercise.¹

What are the benefits of regular exercise?

Exercise is an essential tool for improving both your physical and mental health. It is regarded by health professionals as one of the most important factors in maintaining a good quality of life. These benefits can be gained from even small changes in your lifestyle, regardless of your age, sex or physical ability.

Promotes sleep. Regular exercise can help you to fall asleep faster and deepen your sleep. ²
Improves your bone health. Any exercise that applies force to bone i.e. running, dancing, weight lifting, helps to build and maintain bone density. This fights the bone loss that naturally occurs as we age.³
Fortifies against colds and flu. People who take regular exercise are less likely to come down with a cold.⁴
May help prevent cancer. Research suggests that people who are physically active can halve their bowel cancer risk.⁵
Helps to maintain a healthy heart. Your heart is a muscle and, like any muscle, if you work it harder, it’ll get stronger. Regular exercise helps to boost ‘good’ cholesterol while reducing LDL – and can also lower blood pressure.¹
Helps you manage your weight. As a nation, we eat less than we did ten years ago, but we weigh more, because our level of daily activity has fallen. Exercise helps you build muscle and increase your metabolism.¹
Lifts your mood. Exercise stimulates the release of feel-good hormones.⁶

So how do I keep more active?

The Department of Health recommends at least 30 minutes of moderate intensity exercise, at least five days a week. Moderate intensity is defined as a level of activity that leads to an increase in breathing rate, heart rate and body warmth.

If 30 minutes seems too much, build it up slowly. Shorter bouts of physical activity throughout the day are just as effective. Here are some ways to get moving:

• Start the day with some gentle stretches.

• Walk briskly for ten minutes at least three times a day.

• Find an activity you enjoy: salsa classes, climbing, hiking or a game of football with friends.

• Put more ‘oomph’ into daily tasks like housework and gardening. Take the stairs instead of the lift, get off the bus two stops early and walk.

• Exercise with a friend – it’s easier to stay motivated and a lot more fun.

_References:

_{1. Department of Health (2004) At least five a week. Evidence on the impact of physical activity and its relationship to health. A report from the Chief Medical Officer. Department of Health. London.

2. Shelley S. Tworoger, PhD1,2; Yutaka Yasui, PhD1; et. al. “Effects of a year-long moderate-Intensity exercise and a stretching intervention on sleep quality in postmenopausal women.” Sleep. 2003. Vol. 26, Issue 7, pages 830-836.

3. The British Nutrition Foundation

4. Moderate-intensity exercise reduces the incidence of colds in postmenopausal women,” by Ulrich et al, The American Journal of Medicine, Volume 119/Issue 11.

5. Lee, I.M., R.S. Paffenbarger, Jr., and C. Hsieh, Physical activity and risk of developing colorectal cancer among college alumni. J Natl Cancer Inst, 1991. 83(18): p. 1324-9.

6. Hassmen, P, Koivula, N, & Uutela A. (2000). Physical exercise and psychological well-being: a population study in Finland. Prev Med, 30 (1), 17-25}

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