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Exercise - How practical is it to do what the NHS recommends?
The health benefits of exercise are clear. It can reduce blood pressure, reduce the risk of heart disease, stroke, and other illnesses. It can also improve your mental health. So exercise is important. The more exercise that you take, the better you will look and feel.
A report in the British Journal of Sports Medicine analysed nearly 200 large studies. They estimated that if everyone in the studies undertook at least 150 minutes of exercise each week then about 16% of early deaths could be prevented.
When we talk about exercise we are not talking about running a marathon. Doing some sort of exercise is better than nothing. Start off by doing something that raises your heat rate for just a few minutes. It can be as simple as walking to the shops instead of using the car. Walk a bit quicker than you would normally walk. Then build up the number of times that you walk during the day. Also slowly increase the length of time that you do it. Remember, if you can not talk while you are walking, then you are probably walking too fast.
Another way that you can look and feel better is by sitting less. Every half hour or so get up and walk up the stairs.
As you start to look and feel better you will realise that the NHS recommended amount of exercise is achievable. After all 150 minutes per week sounds a lot but it is only 21 minutes each day. And you do not have to do it all at once.
Remember to encourage your children to exercise and join in with them. Playing a game of tag with them can count towards your 21 minutes a day. Fit it into your day. You don’t have to let it control your life.
As you start to feel healthier you may want to try other forms of exercise such as swimming, cycling, playing tennis, or football. Give other things a try. If you enjoy them you will want to do them more often.
If you have not exercised for some time or if you have some medical conditions or concerns then speak to your GP before taking exercise. Your GP will be able to point you in the right direction for level of exercise.
At some point you will decide that you want a fitness tracker to track your progress. Fitness trackers can count the number of steps that you take, measure your heart rate, and even monitor your sleep patterns. I personally use a Fitbit but there are many other good fitness trackers.
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