Easy ways to get your daily boost
Modern life is fast paced but that doesn’t mean we are moving more. In fact the electronic revolution means we are less physically active than previous generations.
Like it or not we sleep less and walk less, sit more and spend more time indoors, with lack of exercise putting one in four adults at risk of heart attacks, stroke, type 2 diabetes and so on.
The World Health Organisation recently declared a ‘global epidemic’ of childhood inactivity with four in five 11 to 17-year-olds not taking enough physical exercise. It says this is damaging their health as well as their brain development and social skills.
So, what should we be aiming for? And how can small changes to our daily routine help us achieve our target?
Public Health England recommends 60 minutes of physical activity every day for children aged five to 18 – 30 minutes in the school day and 30 minutes outside of school.
Adults should aim for 150 minutes of moderate aerobic activity per week with strength exercises twice a week as well if you are over 65.
Achieve this and you’ll have a fitter heart and lungs, stronger bones and muscles, better mental health and well-being and be trimmer.
Check out these 10 tips and pick the ones which you could adopt:-
* Walk your children (or grandchildren) to and from school
* Be active with your child, take them swimming, outside to play or for a bike ride or brisk country walk. Get them involved in picking the activity
* Check out the 10-minute workouts and strength and flex exercises on the nhs.uk website. Can you make it a daily habit?
* Can you cycle or walk part of your journey to work or exercise during your lunch break? Use a pedometer to keep track of your daily steps
* Try something new. The BBC has a ‘which sport are you made for?’ tool to find out what you’re best suited for.
* For short journeys to see friends or to the shops leave the car on the drive
* Work out or dance to a YouTube video
* At work stand while talking on the phone or for short meetings
* Take the stairs not the lift and walk up escalators
* Buddy up with a friend and try a new sport or class. If you’re just starting out couch to 5k running plans and parkrun can work wonders; for something lower impact consider swimming, yoga, Tai chi or pilates to improve strength, balance and posture.