Adults should be aiming to exercise five times a week for 30 minutes. But, don’t be put off as you don't have to do 30 minutes all at once. Three lots of 10 minutes works just as well and makes it easier to fit into everyday life.
Start with 10-minute slots a couple of days a week and before you know it, you will be doing more each day. This way, you can do a variety of activities so you don’t get bored or overdo it. The exercise should be moderate intensity, meaning that it should make you a bit out of breath and a little warm.
Choose something that is easy to fit into your lifestyle and that you enjoy. Walk during a break. Dance in the living room to your favourite music. Play with your children. It’s easier than you think to boost your physical activity levels and it all adds up.
If you're worried about any existing health condition, talk to your GP before you start.
Medway's Physical Activity team coordinates two exercise programmes in the community. Exercise Referral is a 12 week programme based in local leisure centres and An Active Medway is a community based physical activity programme.
Individuals are referred to both programmes by a health professional, such as a GP. If you would like to find out more about Exercise Referral or An Active Medway, contact Medway Physical Activity team on 01634 333720 or email medwayexercisereferral@nhs.net. Alternatively you can speak to your GP.
Step it up
Many people find walking helps them start exercising if they have not been active for a while. Walking doesn’t cost anything, and it’s an easy way to improve the health of the whole family. First of all, try increasing the amount you walk each day.
Walk to the station or get off the bus a couple of stops early. It’s less stressful than sitting in traffic, better for the environment and should save you some money too. At lunchtime, walk to the park instead of staying at work.
Try walking the children to school. It’s a good way to fit in the quality time you might miss if you were concentrating on driving and parking.
If you have more time on your hands, plan your day so that you walk wherever possible. Meet friends for a walk instead of a phone call or a coffee. Walk to the shops or cinema.
A walking partner or joining a local walking group (phone Hazel Gallagher 331371 for more information) provides motivation and means you can chat as you take in the scenery along the route.
Research shows that walking 10,000 steps a day will significantly improve your health.
Kidding about
It’s not always easy to find time to play with your children, but it’s a great way of spending quality time with them and getting the whole family active. Playing helps children to build confidence and develop new skills.
There are lots of parks and green spaces in Medway if you haven’t got a garden so kids can still play outdoors. Have a kick about with a ball, fly a kite or use a trampoline. You won't be stuck for ideas with these suggestions for fun games.
Living room disco
Dancing is great fun and good exercise, so pull the curtains, turn up the music and dance around the living room to your favourite songs. Joining a class can be a good way to keep motivated and meet new people.
Gardening
Turn your hand to gardening and get digging, grass cutting, weeding, planting flowers and shrubs and turning compost. Get the children to Dig In and join the fun. The fruits of your labour are having a nicer place to sit and enjoy nature as well as fruit, veg and herbs for the kitchen.
A Community Food Allotment is available to a range of community projects that wish to promote healthy living. For more information contact Claire Burgess, Community Food Project Coordinator, Medway Council, on 01634 333 890.
Gardening is a rewarding fitness activity but be sure to pace yourself, do a little at a time and vary your tasks to avoid discomfort or injury.
Take the plunge
A fun way to get exercise, swimming uses the whole body and can be done whatever the weather. Going to the pool with family or friends can help your confidence, and most pools offer lessons to help you improve.
Medway residents under 16 or over 60 can benefit from free swimming at Medway Council’s swimming pools until March 2011. Contact Strood, Hundred of Hoo, Splashes or Medway Park (Black Lion) leisure centres or The Strand leisure pool for more information.
Free wheeling
Cycling is a handy way to get around and get fit at the same time. If you are a beginner, start slowly and increase your cycling sessions gradually. You can add a social element by riding with friends, family or a cycling group.
Find out about the many cycle routes in Medway and national cycle routes in Kent, and keep up to date with all the latest cycling news.
Start today. Make a pledge
If you or someone you know needs support, speak your GP or use the ‘Find your way’ link on the left to find help locally.
