On the move
Whether you are completely new to exercise, or a regular gym goer you will find advice tips and information on this page that will help you with your fitness goals. For beginners, the important thing to remember is that it's easier to exercise than you think and we aim to show you how.
How much should I be doing?
We all know that exercise is important to keep us fit and healthy, but not enough of us are as active as we need to be.
Government guidelines recommend that adults should do at least 30 minutes of exercise at moderate intensity, five times a week. Yet only 37 per cent of men and 24 per cent of women are achieving this target. Children need lots of exercise too, with 60 minutes physical activity each day being the minimum recommended amount.
What can exercise do for me?
Exercise has a vital role to play in combating heart disease, reducing cholesterol, lowering the risk of some cancers and helping to prevent osteoporosis.
The government’s chief medical officer Professor Liam Donaldson in his At Least Five A Week report cited figures from the World Health Organisation showing that lack of physical activity contributes to 23 per cent of cardiovascular disease, 17 per cent of colon cancer, 15 per cent of cases of type 2 diabetes, 13 per cent of stroke, and 11 per cent of breast cancers.
Fact
'Around one in every 11 early deaths could be prevented if people started doing at least 30 minutes of moderate exercise five days a week'
How to start
For many, busy lifestyles are seen as a barrier, but the key is to make exercise a part of your daily life. Simple steps like leaving the car behind and walking and cycling to work can make the difference. Walk to the shops, or get off the bus one stop earlier and go on foot for the rest of your journey. When you are out and about avoid using escalators or lifts and take the stairs instead.
It’s also important to remember that 30 minutes of exercise can be broken down to three lots of 10 minutes – it does not have to be done all at once.
Your sort of sport
There are many sports on offer – the key is to find one you enjoy doing and stick with it. If the gym is not your thing, then why not try walking? A brisk walk is an ideal form of exercise and it’s easy to do and costs nothing. Swimming is a great overall exercise and minimises the strain on joints. If you don’t like the idea of ploughing up and down the pool, then an aqua aerobics class might help you to get moving in the water. Sports like tennis, badminton and squash will be fun for those with a competitive spirit, while football, netball and basketball appeal to team-players.
Try it out
The first step can be the most difficult, but making time for exercise is more than a luxury, it is vital for a longer, healthier life. Contact your local sports centre.