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Physical Activity

Article by Lee Polychronopoulos – Ramazzini

“Find 30. It’s not a big exercise”

Just 30 minutes of moderate intensity physical activity on most days of the
week is needed for good health. And the great news is you don’t need to do
30 minutes in one go.
Three lots of 10 minutes is just as beneficial and might be easier to fit into your day. It doesn’t have to vigorous. It just needs to regular.

Any activity is better than none. For example washing your car is more active that watching television.

Other suggestions for incidental exercise are:

1. Park the car further away at the shops
2. Take the stairs instead of the lift
3. Get off the bus a stop earlier
4. Carry shopping rather than put it in the trolley
5. Water your garden by hand and walk around your yard rather than use reticulation

Before you start!

You should have your blood pressure checked if you are thinking about
starting to exercise more regularly. If you are over 40 years, are physically
inactive, are a smoker or have a family history of heart disease this is
particularly important.

How to Control Blood Pressure

• Have regular blood pressure checks
• Reduce salt and alcohol intake
• Participate in regular exercise
• Control your weight

Ideally your blood pressure should be less than 140/90mmHg.

Follow the FITT & KISS principles

FITT

Frequency– exercise a minimum of three days each week

Intensity—train in your cardiovascular range of 65-75% of your maximum
heart rate. (max HR = 220—age)

Time— try to exercise for a minimum of 30 mins. If you’re starting a programme
you can build up to this e.g. with 10min

Type—Whatever you find enjoyable.
You’re more likely to exercise if you’re doing something you enjoy.

KISS — Keep It Simple Stupid

If you try to make a physical activity programme too complicated then
you’re only setting yourself up for failure. Make small and achievable targets
that are easy to follow.

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