Physical Activity

Increasing physical activity has the potential to improve the physical and mental health and wellbeing of individuals, families, communities and the nation as a whole.

Encouraging individuals (those doing less than 30 minutes per week) to become more active could prevent one in ten cases of stroke and heart disease in the UK and one in six deaths from any cause. In fact it’s often said that if physical activity was a drug it would be classed as a wonder drug.

Regular physical activity can help to prevent and manage over 20 chronic conditions and diseases, many of which are on the rise and affecting people at an earlier age; 1 in 3 of the working age population have at least 1 long term condition and 1 in 7 have more than one.

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Diagram from the study: Health Benefits of Exercise - PMC (nih.gov)

Very Brief Intervention

Ask

What physical activities do you currently enjoy doing?

  • Physical activity doesn't have to cost anything, activities like gardening, walking, dancing, cycling and playing with your kids all count as physical activity

What is your relationship with exercise like?

  • Just 10 minutes if brisk walking will raise your heart rate and can go some way towards lowering your risk of serious illnesses, such as heart disease and type 2 diabetes.
  • Evidence has demonstrated the following health benefits from a brisk 10 minute walk everyday:
    • Increased physical fitness 
    • Greater ease of performance of everyday physical activities 
    • Improved mood 
    • Improved quality of life 
    • Increased physical leanness and healthier weight.

How do you feel about adding exercise in your life?

Assist

Can you think of any opportunities that you may have to incorporate an active 10 minutes into your day? 

  • Suggestions include
    • Gardening 
    • Dancing
    • Brisk walk to the bus stop - maybe a stop that is slightly further away
    • Lunch time walk
    • A car park or parking space that is further away

Going back to the activities you enjoy doing either now or in the past, did you know?

  • It is recommended that adults do 150 minutes of physical activity per week, but this can be broken down into short 10 minutes sessions
  • Some people find it helpful to write down a weekly plan to help you see when it may be easier to fit in some physical activity.  It may be easier to fit in some physical activity 
  • If you are goal driven then think of something realistic and achievable that you could work toward, this could be starting on the couch to 5k program or undertaking a park run or walk with friend or family. 
  • If you spend a long time in a job that involves standing or sitting during the day, you may feel tired but have you had the physical activity you need? Your brain may tell you that it wants to relax from that stressful day...but you can reward you brain and your physical health by undertaking that activity event you promised you would do.
  • Remember small changes can make a big difference, its never too late to start moving more! 

Act

 Self Care

Get Active - Better Health

The 'Get active - Better Health' - NHS (www.nhs.uk) - website includes access to free online exercise routines you can do at home and offers from approved partners

Active 10 walking app - track your walking habits to increase the number of brisk minutes, which is when the health benefits will be greatest. No Lycra required, and there are lots of benefits of getting out into local green spaces like parks for your mental health too. Available from the App Store and Google Play

Couch to 5k app - easy to follow, flexible programme to get you running 5k in as little as 9 weeks, or longer if you want. Listen to your preferred music player as you run, between motivational messages from your chosen celebrity “coach”. Track your achievements and collect awards as you progress. Available from the App Store and Google Play

How to be more active - Regular physical activity is good for our bodies and minds, but it can be difficult to get started – especially if we're not particularly sporty or have not done any exercise for a while.

Home workout videos - We could all do with a boost to feel better right now – and you don't even need to leave the house to do it! Exercise is great for your mind as well as your body, so clear some space and follow along with our 10-minute home workouts.

Park Run

Why not join a Parkrun in your local area? Did you know that one of the best things about Parkrun and Junior Park run is that you can run, or jog or walk entirely at your own pace. This makes it accessible for those who never could envisage running 2k or 5k and creates an environment where people feel welcome.  For those who don’t wish to run, jog or walk there is always the opportunity to volunteer to support your local Parkrun. There is probably a Parkrun local to you…visit http://www.parkrun.org.uk/ for more information.

Local Support and Contact Details