Moving medicine
EVERY STEP COUNTS
Under 5000 steps/day – sedentary
5000 – 7499 steps/day – low active
7500 – 9999 steps/day – somewhat active
Over 10000 -12.499 steps/day – active
12,500 – steps/day – highly active
Getting started
Increasing physical activity for many is difficult and encouragement and ideas are often needed about integrating activity into daily life.
There are many ways of increasing activity and walking is one of the easiest. If 30 minutes all at once seems too much, then try short bouts in the day such as 10 minutes and try to build that up over time. For example:
- Leave the car at home for short trips to shops or friends
- Walk to school with the children when you can
- Park the car when used, at the far side of a car park
- Avoid lifts and escalators – use the stairs
- At home or work if you have a cordless phone, walk and talk
- Meet friends for a walk
Housework with music
- Cleaning and polishing furniture, floors and windows.
- Vacuuming
- Many gardening activities, such as cutting the grass or the hedge.
- Brushing the yard or raking up leaves.
- Washing and polishing the car by hand.
MOVING IN SOUTHEND
WALKING – walk with a friend or join a walking group. Walk4life has information on local walks and walking groups for many areas. There are also health walks, which are short led walks in most local areas
CYCLING – many cycle paths have or are being developed across the UK and it is a fun activity for all the family. National Cycle Network
CYCLE OR WALK around your local park – getting outside and being in green space can help you feel better.
DANCE– increasingly popular, enjoyable and social with many alternative types such as salsa, zumba, line dancing and ballroom.
SWIMMING– traditional fun for the family and water aerobics for some.
CRAZY GOLF – pitch and putt with the children
RACQUET SPORTS – down the beach with a bat and ball
FOOTBALL – the nation’s most popular sport, so get out with your children and kick a ball again!
MARSHALL ARTS are popular and improve strength and flexibility as well as cardiac fitness
YOGA & PILATES – excellent activities for flexibility, core strength and posture to relieve and prevent many back problems.
Remember every activity counts.
MOVING MORE CAN LEAD TO HEALTH AND HAPPINESS
This is the only body you have it – take care of it!
This is the only body your children have – help them to love their body and take care of it too!
Benefits: Regular illness reduces your risk of major illnesses, boost self esteem, mood, sleep quality and energy, strengthens bones and joints, boosts your immune system, improves your posture, releases endorphins and other ‘happy hormones’ to help you feel good.
- START SMALL
- BE REALISTIC
SMALL MOVES – SIT LESS – when you are watching TV, get up in the adverts, walk around the room and do some stretches, stand up when you are talking on your phone, take the stairs, park the car further away and walk for 5 more minutes.
Standing burns 15 calories an hour compared to 5 an hour sitting.
Moderate v Vigorous
Moderate intensity physical activity causes adults to feel warmer, breathe harder and the heart beats faster with the example of brisk walking being the easiest to recognize.
Vigorous intensity physical activity causes adults to get warm quickly, breathe much harder, perspire and find it difficult to maintain a conversation
DO MORE OF WHAT YOU ARE ALREADY DOING – START WITH WHAT FEELS GOOD
Southend Advantage Card – Southend-on-Sea City Council – reduced prices and discounts for leisure activities in Southend.
BUGGY WORKOUTS buggy active | fitbugshtml
YOU TUBE FITNESS SUCH AS JOE WICKS AND COSMIC YOGA FOR THE KIDS
WALKING – START STEADY AND THEN BUILD UP TO A BRISK PACE TO GET YOUR HEART PUMPING, COOL DOWN WITH YOUR STEADY STROLL AGAIN. Mindful Mums and Babies – Southend – Home | Facebook This group meet every week in different locations and walk together. Check their Facebook to see where and when.
RUNNING – COUCH TO 5K Get running with Couch to 5K – NHS (www.nhs.uk)
