Get moving!

Everyday ways to get your 30 minutes a day

You don’t have to join a gym or buy expensive equipment to get active. Getting your 30 minutes of moderate exercise at least five times a week can be as simple as getting off a bus a few stops early.

Everyday activities like washing the car, vacuuming and cleaning will improve your health.

Remember:

• vary what you do because different activities bring different benefits. Brisk walking helps to give your heart and lungs a good work out while climbing the stairs helps maintain muscle and bone strength
• you don’t have to do 30 minutes in one go
• if 30 minutes seems a lot start with three lots of 10 mins or two lots of 15 minute sessions.

What sort of activities should I be doing?

There are four main types of activities: stamina, strength, flexibility and balance. You need to do a bit of everything to get the most of your activity routine.

Stamina

Stamina or endurance-type activities such as brisk walking, gardening, washing the car and swimming are great for your heart and lungs. The extra bonus is that they use up calories, helping you to control your weight and stay in shape.

It’s easy to fit stamina activities into your daily routine. Try parking the car further away. Or why not go for something invigorating like aerobics or dancing. You can do these at home or, if you want some moral support join a class.

Your target should be 30 minutes of stamina activity on at least five days a week.

Strength

Strengthen your bones and muscles with strength-type such as walking uphill, climbing stairs, Pilates or yoga. This will help give you good balance, good posture and great bone strength.

Stronger and larger muscles also use up more calories which will help you maintain a healthy weight. We all want to look good as well as stay healthy so burning up calories is a good thing for most of us!

Flexibility

Keeping your body flexible will help you to keep a full range of movement and stay independent as you get older. This can involve anything from gentle reaching to bending and stretching.

Everyday chores like vacuuming are a great way of keeping your body flexible. Or you could try T’ai Chi, golf or indoor and outdoor bowls.

Balance

Don’t forget to stay balanced as well.  Some activities, such as walking or dancing fit into both stamina and aerobic activities. Movement classes such as T’ai Chi are also good for balance.

Find out more

You’ll find more ideas and important advice on how to exercise safely by ordering our Free Action Pack.

If you have specific questions on heart health you can talk to an information officer from the comfort of your own home on our Heart Information Line 08450 70 80 70.
Lines are open Monday to Friday 8am to 8pm.

See also:

Healthy eating tips

I want to get active, but…