Activ8 & motiv8
Getting started
Remember:
You don't have to be fit to start with
The most important thing is to build up your level of activity gradually. You'll soon notice the difference in how you feel.
You don't have to leave home to exercise
There are plenty of activities inside and outside the house that could be an opportunity for exercise.
You don't need to set aside a lot of time for exercise
Activities can quite easily be introduced into your daily routine, even if you are working. Walking, cycling and jogging can be an alternative to taking the car; a quick trip to the pool at lunchtime or after work can be a good way to exercise and unwind.
You don't have to be young
It's never too late to take up a new activity. Older people can benefit greatly from physical activity, and often have the time and freedom to pursue a range of interests.
However, if you have had:
- heart trouble
- high blood pressure
- unexplained pains in your chest
- dizziness or fainting
- a bone or joint problem that could be made worse by exercise
You should speak to your doctor first before starting any exercise.
The three "S" factors
All round fitness should include the three "S" factors:
- stamina - which helps keep your heart and lungs healthy
- strength
- stretch ability - to keep you supple and mobile
Exercise
All exercise is good for your body, but the best exercises for your heart are exercises that build your stamina. Stamina building exercise is any exercise where you exert yourself continuously over a period of time. This could be a brisk walk or jog, swimming or cycling at a good pace or an aerobic workout.
It can be difficult at the end of a long day - but instead of slumping in front of the telly, go and do some exercise. You'll be surprised how recharged you feel, how much extra energy you've gained. Anything that makes you breathe faster and your heart beat faster is good for you.
This can include:
- football
- tennis
- swimming
- aerobics
- cycling
- golf
- heavy DIY activities
- heavy housework
- brisk walking (not strolling)
- dancing (all kinds)
The Golden Rule
The golden rule of exercise is to start gently, build up gradually and do it regularly. To be effective, most experts recommend two or three sessions per week of at least 20 minutes each time. Varying your activity helps keep you motivated and makes exercise more fun, so why not look at your local sports centre or fitness club. Staff are trained to help you develop a fitness programme, which will suit your ability.
Sport
What's the old excuse, "I'd love to but haven't got the time. It's a common excuse that everyone uses, but there's only one answer - make time! You should aim to make exercise an enjoyable habit so that it becomes a regular part of your life - just like cleaning your teeth.
You'll soon find yourself with new found energy, which will enable you to achieve things more quickly and efficiently - in effect making more time for yourself. Joining a class or taking up sport with a friend means you can encourage each other and adds extra enjoyment.
Contacts
The contacts database contains details of organisations that may be able to offer information or assistance on this issue.
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Reproduced with kind permission of NHS Direct Wales - www.nhsdirect.wales.nhs.uk/theroom
