Exercise

7 out of 10 people in the UK do not take enough exercise. Inactivity is a huge risk factor for many diseases whether you are overweight or not. These diseases include heart attacks, high blood pressure, diabetes, some cancers and strokes. If you are overweight and you are inactive, then your risk of developing these conditions is even higher. If you do exercise enough, then you really will reduce your chances of developing these illnesses. Exercise works by improving your circulation and the health of your blood vessels.

Useful Facts to Know

• Physical activity levels are low in the UK, and are below the EU average.
• Up to one quarter of coronary heart disease in developed countries is due to physical inactivity
• A large study of approximately 25 000 men has shown that men with a low fitness level are twice as likely to die from any cause even if they are of a normal weight (1).
• Patterns of activity are set during childhood and adolescence. If you have an active child, then they are more likely to lead a healthier life as adults.
• The good news is that by increasing your activity levels, this will help you achieve a healthy lifestyle and reduce your chances of developing serious illness.

M Wei et al. Relationship between low cardiorespiratory fitness and mortality in normal-weight, overweight, and obese men. Journal of the American Medical Association 1999 282: 1547-155

Health Benefits if you get enough Physical Activity

• You will feel better physically and mentally
• You can live longer and have a healthier life.
• You can significantly lower your cholesterol levels
• You can significantly lower your chance of developing heart disease, colon cancer and type II diabetes. All these are very common illnesses.
• You can improve your bone strength, and in women this means you can reduce your risk of a hip fracture (a very serious fracture). This applies to weight bearing exercises such as walking and running.
• You can loose weight
• You can even help to protect the environment if you walk more and use the car less.

Do you get enough exercise?

For general health benefits

• At least 30 minutes of moderate physical activity on 5 or more days per week (NICE guidelines)

Weight management

• 45 to 60 minutes per day, if you need to manage your weight or easily put on weight
• 60 to 90 minutes per day, if you have been obese or are currently obese

Older people

• These recommendations apply to older people depending on their physical ability

Children

• 60 minutes of moderate activity per day
• At least twice a week, children should do activities that improve bone health, muscle strength and flexibility. (for example running).

What is Moderate Intensity Activity?

• This does not necessarily mean jogging a marathon.
• Easy options are brisk walking, taking the stairs instead of the lift, decorating, hovering and dancing.
• The activity can be in a single session or spread over several, lasting at least 10 minutes per session. (NICE)
• Gradually build up to your target exercise time
• As a guide, if you are exercising at moderate intensity, your breathing rate and heart rate will increase and you should feel warm, and possibly even sweat. You should still be able to hold a reasonable conversation at levels of moderate activity.

How to check your own pulse

The radial (wrist) pulse is easy to check. Your resting pulse can be taken first thing in the morning before you get out of bed. Turn your left hand over so you are looking at the palm. Look at your wrist and locate the area of your wrist which is below the base of the left thumb. Press lightly on this area, just left of the tendon with a finger (not your thumb). You should feel a regular pulsation. Count this over 15 seconds and multiply by four for an approximation on your pulse rate (beats per minute) The average resting pulse for adults is between 70-80, but can be lower if you are physically fit. If your resting pulse is much lower or higher, or feels irregular in rhythm, discuss this with a health professional. (for example, less than 60 or higher than 90)
Are you overweight?

Types of exercise

There are two types, aerobic and isometric (anaerobic). Aerobic exercise includes running, cycling, and racket sports. Aerobic exercise improves circulation and reduces heart disease. Isometric exercise is where muscles are contracted against resistance, and include weight lifting. Isometric exercise may improve muscle mass, but does not provide you with the majority of health benefits. It may even be harmful to the heart if you have heart disease, or are at risk of heart disease.

Exercise safely for your age

The guidelines for adults also apply to older adults. Older people should try and keep moving and keep mobile through every day activity. Evidence suggests that activities to improve strength, coordination and balance are very useful for older people. Studies have shown that such exercises can help prevent falling, which is a major cause of suffering in old age. For example, Tai Chi has been shown to be effective for older people. Other studies have shown that regular exercise may help prevent cognitive decline, such as memory loss. However, any disabilities should be borne in mind, and a suitable exercise program tailored to what is possible for that person in light of the disability.

Walking is particularly suitable for the older adult.

Exercise in pregnancy

Seek advice from health care professional or midwife.

Preliminary checks before starting exercise

• If you lead a sedentary lifestyle, or are obese, consult a health professional or fitness instructor before you begin exercising seriously
• If you have any medical health problems, including hypertension, see a health professional for a check up and advice.
• If you are over 50 and are not used to exercising, also go for a health check before you start your exercise program.

Safe Exercising

• Start gradually. Begin by exercising on one or two days per week and gradually build up duration, frequency and intensity of exercise
• Minimise the risk of injury. Make sure you exercise with the correct equipment, including suitable footwear.
• Before exercise, warm up with light intensity activity, then stretch the muscles when they warm (stretching the muscles when cold may cause damage)
• After exercise, gradually cool down, with decreasing intensity activity. Finally stretch the muscles that you have used.
• Vigorous intensity activity can be good for the health, but is more likely to cause musculoskeletal injury, therefore care should be taken.
• Ensure hydration. Make sure you are well hydrated before exercising, but avoid exercising with a full stomach of fluid.
• Replace fluids sensibly. Some water is ok, but if you drink large quantities of plain water without taking essential salts (which can be got from food), then this can be dangerous. The reason for this is that you can loose essential salts through sweating during exercise, and just drinking large quantities of water by itself can dilute your blood, causing low blood salt level (hyponatraemia). This can be dangerous. This is only really a problem if large quantities of water are drunk when exercising for extended periods or at high intensity, when high levels of salt are likely to be lost through sweating. Sports drinks can replace the salts lost from the body in the correct concentrations and allow you to rehydrate safely during extended periods of exercise.

Exercise activities

• Racquet sports such as tennis, squash or badminton
• Swimming
• Running
• Football
• Brisk walking

Simple tips to exercise during your working day

• Leave the car at home
• Cycle to work
• Use the stairs whenever you can
• Walk faster (brisk walking)
• If you have to drive, park further away and walk in.
• Exercise in your lunch hour

Other tips

• Learn a new sport
• Join a gym
• Encourage someone to exercise with you
• Listen to music whilst you exercise
• Watch less TV
• Play less computer games
• Exercise as a family
• Start a walking club with friends, and meet regularly

How to get your children to exercise more

Children should get at least one hour of moderate intensity activity per day, and may need more if they are overweight. Some of this exercise should include sports to build bone strength, such as weight bearing sports where running occurs. Children often spend a lot of time in front of the computer and television, which can limit their exercise potential.

Try and gradually reduce the time they spend on the computer and watching television. Consider a reward system for regular exercise, which should include plenty of praise. Exercise together as a family if possible, which could include a family membership at a gym. Set your children an example by leading a healthy life yourself. Eat together as a family whenever possible, and ensure the television is switched off during meal times.

Monitor your success

Build up gradually, keep a tab of the time and intensity of your exercise and try and improve upon it. Measuring weight loss or reduction in central abdominal obesity (measured with a tape measure), can be a good guide of a successful exercise program. However, monitoring weight loss as a sole guide to fitness can be misleading if fat is replaced by muscle mass (as muscle is heavy but not unhealthy).

Reward your success

When you reach your targets, sustain them. Know that this means you will be leading a healthy life. Consider setting yourself a target, and treating yourself to a gift or a holiday when you reach it.

LINKS

www.bhf.org.uk
www.nice.org.uk
www.heartstats.org
www.who.int
www.whi.org.uk

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