We as a nation are addicted to our technology which is turning us into a nation of couch potatoes. However, the tide is starting to turn, with initiatives to get us out of our seats and moving. It is important to reduce the amount of time spent sitting in front of a computer or watching television.
How Much Exercise Do We Need?
The amount of exercise or physical activity needed each week to improve and maintain health differs with age. Normal everyday tasks such as housework and shopping count towards your daily activity quota. It has been determined that both aerobic and muscle strengthening exercise or activities are needed for a balanced improvement. Inactive people will notice the benefits of the decision to become more active more quickly than those who are already fit. Whatever exercise pathway you choose to follow it is wise to keep first aid equipment close at hand, until you are confident about what you are doing. It is important not to attempt high intensity exercise when you start but to build up to it slowly.
Moderate Intensity healthy living activities.
How can you tell the difference between moderate and high intensity activity? You are still able to talk after moderate intensity activity but are not able to sing the words to a song, this is because it increases your breathing rate, heart rate and raises your body temperature. These activities are considered to require a moderate level of effort:-
– Mowing the lawn
– Water aerobics
– Walking fast
– Dancing this can be ballroom, line dancing or even salsa
– Sports such as tennis or canoeing
Common Exercising Errors
Starting exercises without being shown the right techniques to use and how to slowly increase the intensity of the programme can lead to what is known as an overuse injury. This is injury to muscles or joints such as stress fractures or repetitive injuries such as tendinitis. These can occur if you do too much of one particular exercise, go too fast for too long or use the wrong techniques and not having first aid equipment at hand.
Staying Safe Whilst You Exercise
There are a few tips to help you exercise safely:
– Choose comfortable clothes and shoes
– Keep hydrated have a bottle of water at hand
– Dress in layers in cold weather so you can remove a layer as you warm up so you do not overheat
– If you go out cycling, remember to apply sunscreen in the summer and keep an eye on the weather during the winter months. If you go out on your own, make sure that your phone is fully charged and someone knows where you will be
– Carry a basic first aid kit with you. These can be purchased from any chemist. If you require more equipment that is specifically tailored to your chosen activity online suppliers may allow you to personalise your kit.
There is no point in causing additional problems whilst trying to improve your health and fitness levels. Always consult your doctor before you embark on an exercise programme, particularly if you have an underlying condition.
AUTHOR BIO: Diyana Lobo writes on a regular basis on medical issues and health related topics for a range of medical, health and wellbeing websites and blogs such as bound tree.