Staying active
If you are
inactive, you are more likely to have a heart attack than someone
who is active.
Being active provides long term benefits for your heart health
and general health.
It helps control your weight, reduce blood pressure and
cholesterol and improve your mental health – helping you to
look and feel great.
Studies suggest that being physically active in middle age can
increase your life expectancy by two years, the same benefit as
giving up smoking.
Your heart is a muscle and needs exercise to
help it keep fit so that it can pump blood efficiently around your
body.
We've got some top tips for staying active, but before
you start becoming more physically active, it’s important
to talk to your GP, especially if you have a condition
that you’re taking prescribed medication for.
What kind of activity is good for my heart?
Being physically active doesn’t have to mean long gym sessions
or strenuous work-out regimes.
You could go swimming, take exercise classes or play a
sport, but physical activity also includes everyday things like
walking, gardening and climbing stairs.
You can reap the benefits of being more active from all sorts of
physical activity - any increase will be good for your
health.
How do I get started?
Set yourself a goal to build up to at least 30
minutes of moderate physical
activity on five or more days a week. Moderate
physical activity makes you breathe more heavily than normal and
makes you warmer.
If 30 minutes is too much for you at the moment, build up slowly
by:
- starting with ten minutes activity at least three
times a day and start slowly at a level that suits you
- gradually building up the time and frequency until 30 minutes
feels easier
- choosing a variety of activities that you enjoy
- trying to do something every day.
Remember to stop exercising if you feel
any pain or discomfort.
It’s never too late to start
Everyone can benefit from getting physical – whatever your age,
size or physical condition. Just remember that you are never too
old or too unfit to start doing something.
The good news is that inactive people that start to do moderate
physical activity feel the biggest health benefits. Your health
risks will decrease as soon as you start to do more!
Top tips to help you stay active
Being active is
great for keeping your heart healthy and, along with eating a
healthy diet, can help
you to manage your
weight.
And it’s not just good for your heart – physical
activity also makes you look and feel great.
Adults should aim to do at least 30 minutes of
moderate activity on five days or
more a week. If you’re struggling to stay motivated, try these top
tips to stay active:
Small changes add up
If 30 minutes of physical activity all at once seems like a lot
to start with, try doing several short bouts of activity throughout
the day.
Remember the positives
You’ll soon feel the benefits when you become more active.
You’ll feel fitter, have more energy, be more relaxed and have more
confidence.
Keep it real
Set yourself realistic goals that are specific and achievable.
For example, set a goal to walk for 30 minutes every day or to
learn how to swim.
Make a diary date
Plan a time to do some activity that fits in with the rest
of your day and try keeping a diary to help monitor your progress
and success. If you miss a day, don’t worry - just make sure that
you start again the next day.
Keep on your toes!
Remember, everyday activities count so look for opportunities to
be active during the day.
For example, use the stairs instead of the escalators, walk to
the local shop rather than taking the car and do some stretches
when watching TV. Every little counts!
Have fun
Choose activities that you enjoy to help you achieve your goals
and keep you motivated. Why not give ballroom dancing, tennis,
trampolining, yoga or pilates a try?
Get a buddy
Involve friends and family to make activities more fun, sociable
and enjoyable. Go jogging with a friend and support and motivate
each other, take the children swimming or join an exercise
class.
Mix it up
Make a list of enjoyable activities, such as dancing, gardening
and yoga and place them in a jar. Pick a different activity to do
each week. By varying your activities, you are less likely to get
bored and lose interest.
Use reminders
Prompt yourself to be more physically active by keeping
reminders around the house. Put Post-it notes on the fridge or by
the kettle, place your cycling helmet on your dressing table or put
your walking shoes near the door.
Check your progress
Use a pedometer to count your steps to show you how well you are
doing.
Walking is an ideal activity as it’s free and easy to do
anywhere. You could walk your children to school and back every
day, take the dog for a walk or find a local park and go walking
with a friend.
Reward yourself
Recognise when you achieve your activity goals.
Think of things that you could reward yourself with, like a copy of
your favourite magazine, a new pair of trainers or a massage.
Products to help you achieve your goals
Our online shop sells special watches - one version
for men and another
for women - to monitor your heart rate and the calories you’ve
burnt as you exercise.
They also measure your step and
distance, so you can push yourself to go that bit further next time
you exercise. In short, helping you to achieve your short and long
term fitness and weight-loss goals.