Building activity into your daily routine
Every Little Step
There are many ways to fit activity into your daily routine. Making small changes can add up to a big difference in your quality of life. The following advice should help you on your way.
At Home
Gardening is a great form of alternative exercise.
Some vigorous green-fingered activity such as pruning, planting, digging and weeding, will improve both physical and mental health.
Dancing is a fun, effective way to stay fit and increase stamina, flexibility and strength. You don’t have to hit the dancefloor, put on your favourite tunes and dance around your home!
Housework is a perfect way to combine a little exercise with your usual activities. Turn chores into a workout by speeding them up or being more energetic.
At Work
Many people spend the majority of their working day sitting down. But there are lots of ways to ensure you keep moving throughout the day.
Walk to get a drink or use a photocopier on a different floor.
Park further away or get off the bus or train a stop early.
Hold walking meetings instead of sedentary ones.
Set up a lunchtime or post-work activity club with co-workers.
Change your posture at work regularly by taking opportunities to move around whenever possible
Move On Up
There are lots of fun ways to take the next step and push yourself to be more active.
Walking – Exercising outdoors is beneficial for mind and body so take a brisk walk.
Make it more interesting by taking a brisk walk. Make it more interesting by taking a friend or listening to music.
Motivational apps, such as Couch to 5K, are a great way to progress to jogging for those who wish.
Swimming – Strengthen your muscles and boost your cardiovascular fitness with a swim at your local pool.
Be realistic about how far you can swim at first, then build up.
You’re in water, but don’t forget to stay hydrated!
Cycling – Hit the open road or simply get round the park for a great way to boost your long-term health (with a helmet on).
Pace yourself and plan your journey so its within what you can do.
Look to go that bit further, or that bit faster each time.
The FITT Principle
There are four ways to progress the amount of activity you do:
FREQUENCY – increase the number of times per week that you are active.
INTENSITY – walk that little faster, cycle that bit harder, or dig harder in the garden.
TIME – Increase the amount of time you spend on each session of exercise.
TYPE – if you’re comfortable with the exercise you’re doing, try something a bit more demanding.
The No-Gym Workout
Try these simple exercises anywhere, anytime.
Holding a small bottle of water, sit down or stand with your feet hip-apart and you back straight, bend your arm at the elbow in a bicep curl. Keep your elbow close to your body. Repeat 10 times, then swap arms
For your triceps, hold the bottle above your head with your arm straight. Bend at the elbow to lower the bottle towards the shoulder, then straighten again. Repeat 10 times, then swap arms.
Facing a wall and placing yours hands palm down on it to support, raise one leg out to the side and lower it again. Repeat 10 times, then switch legs.
When you are sitting down, march on the spot for 2-3 minutes. This can be done at your desk, on the sofa, at the dinner table, on the bus.
Reach over your head, bending to the side at your waist and then straighten up. Swap sides and repeat 10 times.
Click on this link for more information
http://www.csp.org.uk/activity
Click on this link to view our Pilates class timetable. Pilates is a great way of getting active.
