Move your way to an active you this New Year

The greatest benefits to our physical and mental health comes when we go from doing no physical activity at all to doing just a little bit!

We can all move more in our day to day life to see these benefits.

How much physical activity do we all need to do to keep healthy?

There are many ways busy mums and dads, families, young people, office workers and older adults can build physical activity into their lives. Being physically active is easier than you think, especially if you make activity part of your daily routine.

The amount of activity you need to do each week depends on your age...

Adults

To stay healthy or improve health, adults aged 19 to 64 years need to do 2 types of physical activity each week: aerobic exercise and strength exercises...

• 2 1/2 hours each week of moderate activity (that's when we increase our heart rate and breath a bit harder) such as walking round the block, doing some housework or going for a bike ride.

OR...

• 1 1/4 hours each week of vigorous activity (breathing hard and fast) like running, riding a bike fast or on hills or football.

(or a mix of both moderate and vigorous activity each week)

AND

• Strength and balance exercises on 2 or more days a week that work all your major muscles such as exercises like push-ups and sit-ups, heavy gardening or yoga.

Top Tips to help you move a little more:

• Start small. Something is better than nothing! Start with 10 minutes and build up gradually.
• Move More. Sit Less. Break up long periods of sitting by simply moving! Stand up and stretch your legs.
• Mix it up. Explore and try different activities! This will work your body and mind in lots of ways.
• Treat yourself. Set small activity goals and treat yourself when you achieve them. This will keep motivation levels up!

10 minutes – Play a game in the garden with your children, walk round the block, do some gentle desk exercises, walk up the stairs, carry and unload shopping…

20 minutes – Do some housework, walk/cycle to work or school, have a walking meeting at work, do some yoga…

30+ minutes – Visit a playground or park with family, go for a bike ride, gardening, attend an exercise class/gym, wash the car, walk the dog…

The greatest benefits to our physical and mental health comes from when we go from doing no physical activity at all to doing just a little bit, including:

• Have better physical health
• Feel happier
• Have more energy
• Feel relaxed and less stressed
• Make new friendships
• · Create active memories with family and friends

Older Adults

Physical activity and exercise can help you stay healthy, energetic and independent as you get older. To stay healthy or to improve health, older adults aged 65 years and over need to do 2 types of physical activity each week: aerobic exercise and strength exercises...

• 2 1/2 hours each week of moderate activity (that's when we increase our heart rate and breath a bit harder) such as going out for a scenic walk, attending an exercise class or unloading and carrying the shopping.

OR...

• 1 1/4 hours each week of vigorous activity (breathing hard and fast) like aerobics, singles tennis or swimming fast.

(or a mix of both moderate and vigorous activity every week)

AND

• Strength and balance exercises on 2 or more days a week that work all your major muscles such as exercises like sit-ups, heavy gardening or yoga.

Top Tips to help you move a little more in later life:

• Start slowly. Something is better than nothing! Start with 10 minutes and build up gradually.
• Find a buddy. Doing activity with family or friends is much more fun. Local services can also help to connect you.
• Move More. Sit Less. Break up long periods of sitting by simply moving! Stand up and stretch your legs.
• Mix it up. There's activity everywhere….at your local village hall, parish or in your community. Join a dance class, a walk for health or play active games with your grandchildren.

10 minutes – Play a game in the garden with children, walk round the block, do some gentle stretching exercises, walk up the stairs, carry and unload the shopping, do some tai chi to relax…

20 minutes – Do some housework, weed or mow the garden, do some yoga/pilates, walk the grandchildren to school, invite friends for a walk before a coffee, play a game of bowls...

30+ minutes – Visit a playground or park with family, gardening, attend an exercise class/gym, wash the car, walk the dog, invite friends out for a scenic walk (and some lunch!), attend a tea dance...

The more physical activity you do, the greater the health benefits, including:

• Feeling happier
• Have better physical and mental health
• Better balance and reduce the risk of falls
• Makes friendships and reduce isolation
• Improve your sleep zzz...
• Create active memories with family and friends

Leicester-Shire & Rutland Sport and a range of health and wellbeing organisations, are working together to help us all, move a little more.

To make your move, visit www.llrmakeyourmove.org or follow #LLRMakeyourMove