This page is not about a structured training programme you can receive from a sports club or gym to get you fit. It’s about
making sure you reduce your risk of suffering from coronary heart disease,
obesity or mental health problems by being physically active. To achieve these
health benefits doesn't require the same intensity of training as becoming fit.
experts recommend 30 minutes of moderate intensity activity at least five times
a week. It might not sound too difficult but fast walking counts as a ‘moderate
intensity’ exercise You do not even need to do all 30 minutes at one time, three ten minute sessions in a day is fine.
So simply build physical activity into
your daily routine. Top tips include:
- Walking or cycling to work
- Own a dog and walk it at least twice a day
- Use the stairs not the escalator or lift
whenever you have the choice
- Try to walk whenever you currently use the
car for a shorter journey
- And when you do use the car park it
further from your destination so you build a walk into your journey
- Regular swimming is great exercise and
doesn’t put too much strain on the muscles.
- If you can, go walking for the sheer
pleasure of it. And try to build some hills in. If you have access to open
countryside then the beautiful views can help with reducing stress levels as
- Take up Qi Gong (Chi Kung) or Tai Chi.
Click here for our page on Qi Kong
Remember this page is about being active to stay
healthy. If you want to be really fit then you need to discuss your training
programme with a fitness expert who will advise you on a programme including warm
up exercises and aerobic exercises linked to your age, your weight and your
current state of fitness.