There are many ways that individuals can build physical activity into their lives. It is actually easier than you think to make activity part of your daily routine.
To stay healthy, the NHS recommends that adults aged 19-64 should aim to be active each day, and should do:
- at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, AND strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
OR
- 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week AND strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
OR
- A mix of moderate and vigorous aerobic activity each week. For example, two 30-minute runs plus 30 minutes of fast walking (equates to 150 minutes of moderate aerobic activity) AND strength exercises on two or more days a week that work all of the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
One way of doing 150 minutes a week is by doing 30 minutes a day for five days of the week. Create a new routine for yourself where you walk or run every day when you get home from College or work. If you don’t want to do it on your own then get your friends involved too. Try and build up to walking 10,000 steps a day (approximately 5 miles a day).
Remember, that walking and running are free, as long as you invest in good footwear, and the health benefits are obvious. The important goal is to stay motivated to continue with this new routine until it becomes a habit. You can walk approximately 1,000 steps in 10 minutes. Many people now use pedometer style devices to keep track of their walking. It is sometimes overlooked as a form of exercise, however walking can build stamina, burn excess calories and give you a healthier heart, and can easily be fitted into a daily routine. And, if you have a canine companion, you could both benefit!