How much should I be doing?

Current recommendations state that all adults should undertake a minimum of 30 minutes moderate physical activity, at least 5 days per week.

This can be broken down into bouts of 10 minutes or more and includes every day activities such as walking to the shop, gardening, housework etc.

However, it doesn’t work if you try and do the whole lot in one day –
2½ hours physical activity on one day of the week doesn’t have the same health benefits as a regular 30 minutes, 5 times a week.

Children should aim for an hour a day, every day.

What activities should I do?

ANYTHING! That is, anything that is appropriate and safe for you to do, and that you enjoy doing.

Most people’s exercise regimes fail because they are unsustainable – boring, repetitive, un-motivating, not enjoyable, take too long. Choose activities that you enjoy, that you have time to do, and that you can continue doing in the long term. Remember - it doesn’t have to be structured exercise - all physical activity counts.

We are in the process of creating a directory of all the exercise incentives throughout the country for bigger children and adults. If you know of any please get in touch as soon as possible, they can be swimming classes, dance, you name it as long as it is designed for plus size people. Chepstow & Caldicot Aqua Classes . Water Running Deep Water Running with a floatation belt - no impact yet gives the equivalent to land based running workout. No injury risks and reduced muscle soreness as compared to land exercise. This activity is suitable for absolutely all including those with knee and back problems. Sundays 7.15pm at Caldicot Leisure Centre, Monmouthshire Tuesdays 8.10pm Chepstow Leisure Centre, Monmouthshire or try chest deep aquafitness at Caldicot Leisure Centre Wednesdays at 7.15pm www.lindak.co.uk e mail: linda@bubble-it.net Oldham Community Leisure run a BIG FUN session at Failsworth Sport Centre on Sunday evening, specifically for large people all ages. Supportive instructors. Timings: 5-6 is Gentle Exercise, followed at 6-7 Supervised Gym Session, ending with 7-8 Swim Session. You can do one or the other, or all three for a cost of £3.50. Address: Failsworth Sports Centre, Brierley Avenue, Failsworth. Tel: 0161-688 5888. It really is an excellent way to check out what you can and can't do rather than spending lots of money on gym membership which you give up on!

Just a moderate amount of exercise can start to make a difference and best of all it can be free. Walking in the fresh air is good for raising spirits. Walk the children to school or take the dog out for an extra walk - once you get out there you’ll be glad you did. Experts recommend a target of 10,000 steps a day – although it’s estimated that the average adult only clocks up about 3,000. Why not invest in a cheap pedometer and see how much you actually do - wear it all day and then try and increase your number of steps slowly each day.

 

Get your man active as well

For those of you who prefer exercising at home, there are lots of videos and books to get you started but take it slowly. Find a friend to come over and you can have fun whilst getting fitter

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Don’t forget the kids……

More than ever it is important for children to be active, so encourage them to get away from the TV and computer and get outside. If you are not comfortable with them playing outside near where you live, encourage them to join in more free after school activities where they are active and supervised. Why not do something as a family – find what you all enjoy - bicycling, walking, swimming or even kicking a ball around the park. Younger children love a playground – it’s free and gives them a chance to exercise whilst having fun as well as you benefit from walking there!

 

SwimmingSwimming is a great exercise but do you think swimming pools should help by offering special sessions for those people who may not feel comfortable in joining in the regular public sessions – maybe you know of a pool that does – how has it worked out ?

Sport at school

Are you happy about the amount of sport your child does at school? It can be hard to change children’s attitudes at home and some people have limited areas where they feel happy for their children to play outdoors, but with the schools encouragement it can make them fitter as well as perhaps open new opportunities to experience new sports.

DfES/QCA guidance recommends that at least 75 minutes per week at Key Stages 1 and 2 and 90 minutes per week at Key Stage 3 are need to effectively cover the PE programme of study. No guidance has been issued for Key Stage 4 where the emphasis is on health, fitness and well being *

Do you think that enough is being done – what will get you and your children more active? We know sports in schools is an area that is being addressed and as received funds - the websites below will give you more on what plans there are in place but if you feel more needs to be done…write to your MP or send your letters to us and we will present them for you.

If you want to see more on schools sports initiatives you can go to http://www.teachernet.gov.uk/pe. or http://www.culture.gov.uk/sport/default.htm

*Source teachernet.gov.uk Sep 2003

Still hesitant?

Maybe some ideas from a personal trainer will get you motivated….

Thinking of getting fit ?

Have you ever thought about starting a fitness routine, then started it and then given up? If that’s the case, rest assured, you are not alone. So here are a few tips before you start: Exercise should be fun – so try and find something you enjoy doing…walking, skating, swimming, classes, pilates, tennis – it will be easier to keep it up Social or independent exerciser? Think about whether you prefer to exercise in a social environment – in which case how about a class at the local gym or start playing a team sport like netball or football? or do you prefer to exercise independently - in which case a gym might be more appropriate

Routine building - people keep to their programme better when it becomes a part of their routine – so try and allocate yourself some time to exercise and stick to it – this may mean planning your time, but it’s always possible.

Little & often - it doesn’t have to be a long routine. To get you going, try to set aside 30 minutes each day to be physically active. In addition, try to be as active as possible throughout the day – take the stairs rather than the lift at work, get off the bus a stop earlier and walk the rest, walk to the shops rather than jump in the car for a 5 minute journey

Buddies - if you are going to join a gym, persuade a buddy to join with you – give each other an incentive to go each time. If no one is up for it, talk to the instructors at the gym and ask them to buddy you up with someone already there – if they are keen for you to achieve your goals, they will be pleased to help you

Goals - set some short-term goals, write them down and revisit them on a regular basis. These can start small – your first goal may be to take 4 30-minute walks for the first 2 weeks. Give yourself a pat on the back when you achieve it

Gyms – before joining a gym, go and see it and talk to the instructors and other members. Visit at the time you plan to exercise so you can see how busy it is, whether you like the sort of music being played and the atmosphere created. Many gyms will have a different feel at different times of the day. Find out how much support the instructors give, whether they will design a programme specifically for you and how often they will review it.

So…go for it…don’t put it off until tomorrow…take some action now!! the sooner you start, the sooner you will see results.

Remember…
It is always best to consult your doctor before commencing an exercise routine particularly if you have been unactive for a while or have any health problems.

Our thanks go to Amanda - personal trainer, pilates & fitness instructor for her contribution