Articles - Move for Health
On 1 July 2009 the Chartered Society of Physiotherapy* (CSP) launched its campaign, ‘Move for Health’, in support of the Government’s initiative ‘Change4Life’. To maintain a healthy weight we need to eat better and to move more and many individuals and families are making changes that will help them to live healthier and longer lives.
Taking regular exercise can have enormous benefits for your health and can help you to prevent many medical conditions including coronary heart disease, back pain and depression. The best way is to build exercise into your daily routine.
Being active isn’t easy for everyone, of course, and many people have injuries or conditions that stop them exercising easily. Lack of time, energy and motivation can also hamper our best intentions. Whatever your circumstances though, this simple advice should help to get you started to improve your general health in a way that’s right for you.
Physiotherapists recommend that for general fitness adults should aim to exercise for at least 30 minutes a day at moderate intensity 5 times a week. To prevent obesity, adults should aim for 45-60 minutes of moderate intensity exercise every day. ‘Moderate intensity’ means that your heart and breathing rates should increase and although you might break into a sweat, you should still be able to hold a conversation. A brisk walk or gentle jog and always taking the stairs can help to get you fitter. Think about cycling, swimming, dancing, gardening or taking up tennis – and there’s always the gym. Just make sure that it’s something you enjoy!
If you can’t manage a 30-60 minute session in one go, break it up into three or four chunks of exercise. Build up gradually, set your goals and keep an exercise diary to start with until you’re into a regular routine.
If you’re generally healthy you’re ready to go. If you’re recovering from illness or have restricted movement aim for 10 minutes a day at first and build from there. Try gentle walking, swimming or cycling if you can, or walking on the spot or jiggling to music. Start exercising gradually and more regularly, and if you do experience any pain or discomfort as a result of any increased activity or exercises, stop and seek advice from your physiotherapist or GP.
The CSP has created the leaflet ‘Easy Exercise Guide – A Little a Day, The Easy Way’ that expands the advice above and explains how you can build easy effective exercise into your daily routine. Copies are available at either of our practices or please ring 020 8508 9100 or e-mail loughton@elaineatkins.com to give your details for a copy to be sent to you. The leaflet is also downloadable by following the links from the CSP page: http://www.csp.org.uk/director/public/moveforhealth.cfm
Visit www.nhs.uk/change4life or call 0300 123 4567 for more information on Change4Life
*The Chartered Society of Physiotherapy is the professional and
educational body for UK Physiotherapists