Let’s be actively healthy – Start with Movement
Modern, sedentary lifestyles mean an active approach to health has never been more important. One of the simplest yet most powerful ways to boost both physical and mental well-being is through regular exercise, and walking remains one of the most accessible forms of physical activity.
New advice on step counts
According to the NHS, aiming for a brisk walk each day is a great goal to improve overall health. As for step counts the thinking is now that a brisk 5,000 step walk is more beneficial than aiming at 10,000 steps, which can be unrealistic for some. Even a ten-minute brisk walk can have measurable health benefits.
Walking offers a multitude of benefits – it can improve cardiovascular health, aid in weight management, strengthen muscles and bones, and promote joint health.
Mood lifting exercise
Exercise helps the brain release endorphins, chemicals that uplift spirits, enhance self-esteem, sharpen concentration, and promote better sleep. Regular physical activity is not just an investment in your body; it is a crucial aspect of maintaining mental clarity and emotional balance. Whether it’s a brisk walk in the park, a quick jog around the block, or simply walking more throughout your day, the key is consistency.
Getting outside at this time of the year can feel like a real effort. Wrap up warm, wear a raincoat, go with a friend, family member or dog and you’ll never regret a brisk walk.
Physical activity Guidelines:
- At least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- Spread exercise evenly over four to five days a week, or every day
- Strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity
- 10 mins at a time is fine
Exercise to get you going:
- Moderate – Brisk walking, water aerobics, riding a bike, dancing.
- Vigorous – Running, swimming, sports, aerobics, martial arts.
- Very vigorous – HIIT workouts, lifting heaving weights, spin classes, sprint training, tai chi.
Suggestions for a weekly exercise programme
Even if you do just some of this it will make a difference! Ideally you should be aiming for 150 minutes of moderate intensity exercise spread acrtoss the week.
For more ideas please see our Get Walking page