Get moving

I want to get active, but…

...I'm overweight

If you’re overweight you might feel reluctant to get active. Maybe you find doing physical activity uncomfortable – you might get out of breath easily or be embarrassed to wear clothes that make activity easier.

You might think that something small like taking a walk won’t make any difference if you have several stone to lose. But it will! Getting active is a vital part of helping to manage your weight.

Sometimes all you need is the courage to take the first few steps towards changing your lifestyle.

Here are some tips to get you started:

• start gradually and set realistic goals such as climbing the stairs rather than taking the lift.
• try everyday activities like brisk walking at lunch time – even 10 minutes a day for a few weeks will make a difference. Build up to 15 minutes and eventually up to 30.
• break your 30 minutes up in to three bouts of 10 minutes. Three 10 minute brisk walks a day and you are well on your way!

Find out more

To really loose those extra stone you need to do more than 30 minutes a day but it’s a good start. For advice on weight and diet, order or download our pdf booklet Taking control of your weight.

…I smoke

If you smoke then the single most important thing you can do for your health is to stop smoking. Quitting could save your life.

The chemicals in cigarette smoke make your heart work harder and can damage the lining of the coronary arteries. Smoking significantly increases your risk of having a heart attack.

If you can’t face quitting right now but still want to do something for your health then getting active is a good place to start.

You might find that taking one positive step towards improving your health leads to you making another. Regular physical activity doesn’t cancel out the effect of smoking, but it’s better to be a smoker who does some exercise than a smoker who doesn’t.

For more on how to quit smoking, order or download our booklets Smoking and your heart and Smoking and how to give up

A reminder

If you have a medical condition, or if you have not taken much exercise for a long time, check with your GP before you take up any new form of activity. However, most people should be able to manage a gentle increase in the amount of walking they do.

Any questions?

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

See also:

Healthy eating tips

Everyday ways to get 30 minutes