| Becoming More Active, Wherever You're Starting From |
We all know that physical activity can help manage our weight. But
did you know that physical activity alone, even without weight loss, is also a way of both reducing
the risk of getting certain illnesses such as cancer and diabetes, as well as helping to manage existing
health problems? But what if you are new to exercise, have limited mobility or would prefer to exercise
at home?
Being Overweight and Active
Many of us find it difficult to do enough activity and having limited mobility or being very overweight
can make it extra challenging.
We have put together some links that you might find useful in becoming more active at home, none of which
require any special equipment. Some of these website links are targeted at particular groups of people
but the exercises will be useful for anyone who wants to get more active. These links also suggest
exercises you can do sitting down.
So, how much physical activity should we be doing? The recommended amount of activity for adults is
30 minutes or more of moderate physical activity a day.
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Although these are the recommendations, it is important that you begin at a level that feels comfortable
and safe for you. Start with something that you find relatively easy and comfortable doing, no matter how
small it may seem. The level of activity is often described as moderate. This means that you should feel
warmer than usual and breath harder but still able to talk. If you become so out of breath that you can
not hold a conversation, slow down until you can. Remember, that you should aim for a level of activity
that you are comfortable with, however small this may be. |
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TIP
| Your daily activity can be broken down into more manageable chunks. For
example three 10 minutes sessions throughout the day will burn as many calories as one 30 minute session |
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TIP
| Muscle fitness exercises can be even more important if you find more vigorous cardiovascular exercise difficult because
of limited mobility. Muscles burn energy so if we have less muscle on our body it means that we burn less energy. This doesn't mean you need
to become a body builder though! There some examples for you to try on the web links below. |
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Whatever your size or level of activity, remember that the body takes a while to adjust to new things so
it important to be consistent with your efforts and build up slowly. Setting a small and achievable goal
can be a great first step towards increasing activity. For example, if you currently spend most of your
day seated, you might want to start by aiming to do 10 minutes of a light activity (of your choice) 2 days
a week for one month. We've included a goal sheet below that you can use to plan what you are going to do. |
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It is advisable to consult you doctor or health professional before starting a new physical activity programme,
particularly if you have any health conditions.
If you have any suggestions for other links or would like to share with us your own experiences that
may help to encourage other people to get more active please contact enquires@weightconcern.org.uk |
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| Set small, achievable goals and monitor your progress. Use the goal sheet below to plan what you're going to
do and keep a record of how you're doing. |
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Links
Seated and Gentle Exercises For You To Try At Home
SMART Goals
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