Activities
Getting active can start at home or at work, and all it takes is about thirty minutes of aerobic activity- physical activity that uses the heart, lungs and large muscles over a period of time - most days, such as brisk walking, jogging, swimming, step aerobics, cycling, dancing, active sports, and physically demanding housework and gardening.
To get started, try and be more active at home or at work each day. You will be surprised how a walk to the shops and some gardening can add up to thirty minutes of activity in your day. Activities can include:
- Club sports
- Walking
- Dance
- Cycling
- Exercise classes
Remember, before you start:
- Consult your doctor if you have any medical problems (eg. heart disease, blood pressure, diabetes, blackouts, arthritis or back problems)
Start gently and build up gradually over a few months - You should be able to hold a conversation during exercise. Stop if you have difficulty catching your breath, develop chest pains, or feel weak, dizzy or faint
- Don't exercise if you are ill or feel very tired
Wait for two hours after eating before exercising, but don't exercise on an empty stomach
- Drink lots of water before you start, while you're exercising and after you've finished
Always warm up before you start exercising and cool down when you have finished (stretching is great).