healthscotland.com

Hassle free exercise

Section one: Why be more active?

Physical activity is natural. Building more activity into your daily life is an easy way to keep healthy.

The type of activities and the level at which you do them outlined here means that you can start off at a very low level and build up gradually. The activities that you can start off with are everyday ones, like walking.

Men and women, single or with a partner, with children or without — it doesn’t matter. You don’t have to be ‘sporty’ or basically fit already. And, of course, disabled people can get as much out of being active too.

If all this seems too easy and you don’t believe it, read Hassle Free Exercise and then make up your mind.

Why be more active?

Physical activity is natural. Building more activity into your daily life is one way to keep healthy. Being more active makes you feel better both physically and mentally.

People like you have discovered why being more active is healthy and fun. It gives you:

• MORE ENERGY
• AN OPPORTUNITY TO MEET FRIENDS AND MAKE FRIENDS
• TIME FOR YOURSELF
• A SENSE OF ACHIEVEMENT
• A LIFT IF YOU ARE FEELING DOWN
• HELP IN SLEEPING BETTER

But the question is: are you active enough to get some real benefit from it? How active should you be?

This booklet will help you take the first step by building more activity into your daily routines and improving your health.

Step 1

Add a bit of physical activity to the things you do every day so that being physically active becomes a way of life.

• FIND MORE ACTIVE WAYS OF DOING THE THINGS THAT YOU USUALLY DO

• GRADUALLY BUILD UP THE TIME THAT YOU SPEND BEING ACTIVE EACH DAY

• ENJOY LIVING AN ACTIVE LIFE

The aim is to build up to 30 minutes of activity in the course of one day. This may be enough for you but you can do more if you want to. If you find you enjoy being more active, then aim to move on to Step 2.

Step 2

Take part in exercise activities on a regular basis to improve your fitness.

• MAKE THE PERIODS OF PHYSICAL ACTIVITY LONGER

• BE MORE ACTIVE MORE OFTEN

• MAKE YOUR EXERCISE ACTIVITIES MORE ENERGETIC

This booklet is mainly for people who are starting off at step 1. If you feel you are already at this stage, then go to ‘What Next?’ (page 34).

Section two: What does being more active mean?

Being more active will mean different things to different people, it all depends on your current lifestyle, for example how active you are at the moment, whether you smoke, what you eat, etc.

The type of activities outlined in this book and the level at which you do them means you can start off at a very low level and build up gradually. The activities that you can start off with are everyday ones, like walking. You don’t need immediately to take up a new sport – maybe you can do that later, if you want to. These activities might seem so ordinary that you’d think that they wouldn’t have any benefit but they do. You will be benefiting your health by being more active than you are at the moment. Keeping physically active also helps to keep you mentally alert and feeling good.

Will being more active improve fitness?

You can only become fitter and maintain fitness by being physically active regularly. The more active you are, the fitter you will be and the better your body will work.

Research has been done into the benefits for your body of doing regular activity. It shows that:

• IT HELPS TO RELIEVE STRESS AND DEPRESSION
• IT HELPS KEEP YOU SUPPLE AND MORE MOBILE
• IT HELPS STRENGTHEN YOUR MUSCLES, JOINTS AND BONES
• IT HELPS YOUR HEART WORK MORE EFFICIENTLY
• IT IMPROVES YOUR CIRCULATION
• IT HELPS PROTECT AGAINST HEART DISEASE AND COLON CANCER

WHY other people like being active …

‘Meet new friends. support of other people.’
James, 64, retired, from Paisley

‘Coping with stress — I feel calmer, more relaxed, less jumpy.’
Iain, 42, sales rep, from Stonehaven

‘Coping with changes in your life.’
Christine, 51, factory worker, from Glasgow

‘Able to dance all night …’
Christine, 62, grandmother, from Ayr

‘Getting out of a rut, making a change to your life.’
Danny, 20, unemployed, Dundee

‘I never thought such little changes would make such a difference.’
David, 47, driver, from Edinburgh

‘I sleep much better and have more energy.’
Gayle, 22, student, from Dumfries

What would be the benefits to you of being more active?

  (1)

………………………………………………………………………………………………

(2)

 

………………………………………………………………………………………………

(3)

………………………………………………………………………………………………

What are the main things stopping you?

(1)

………………………………………………………………………………………………

(2)

………………………………………………………………………………………………

(3)

………………………………………………………………………………………………

If you can think of more obstacles than benefits, then read on — it might not be as difficult as you think. If you can see that the benefits outweigh the obstacles then you have taken an important step into active living.

Section three: Who can be more active?

Everyone can benefit from being more active.

It might be that you don’t get enough exercise or that you don’t get enough of the right kind of exercise. You might think you’re too tired after a hard day to do anything except flop in front of the TV but you would be surprised how much better you will feel if you get up and do something.

It doesn’t matter you old you are, 16 or 66, you can be more active in a way that you enjoy and which suits you.

Where you live might mean some activities are difficult, e.g. if there’s no local swimming pool, but there are other things you can do instead.

Men and women, single or with a partner, with children or without – it doesn’t matter. There are many different ways you can enjoy being more active. You don’t have to be ‘sporty’ or basically fit already and of course disabled people can get as much out of being active too.

Safety Tip

• Many activities can be safer and might be more fun if you do them with a friend. See ‘Which activities’ for safety tips for various types of activity.
• Try to avoid walking alone at night.
• Keep to well lit areas.
• Carrying a personal alarm is a good safety precaution. You can buy them from hardware or DIY stores.

If you have been fairly inactive up to now, don’t go to extremes and rush straight into being very active. Being active too quickly might also make you more vulnerable to injuries from over-using your muscles and joints. Building up gradually over time is what you’re aiming for.

Medical conditions should not necessarily stop people from being more active. Physical activity can help the following conditions:

• HEART TROUBLES
• STRESS
• BRONCHITIS
• OSTEOPOROSIS
• INSOMNIA
• POOR CIRCULATION
• ARTHRITIS
• DEPRESSION
• OVERWEIGHT
• RAISED BLOOD PRESSURE
• MENOPAUSAL SYMPTOMS

The types and levels of activity suggested in this booklet are suitable for anyone with these conditions.

Swimming is a recommended activity during pregnancy and for those who are overweight or who have arthritis in their legs.

Physical activity programmes have also been found to help people who are recovering from drug or alcohol addiction.

The ideas and suggestions in the first part of this book will give you a start and, if you want to, you can move on to other things after you’ve convinced yourself that you can do it.

Section four: What's stopping you?

‘I haven’t got time …’

You don’t need to set aside special time. If your life is already very busy, you can try building activity into your existing routines – walk a bit more of your journeys e.g. to work or to the shops or try walking at a brisker pace. Take the stairs instead of the lift or escalators.

  ‘There’s no gain without pain.’

Wrong. Physical activity should feel comfortable. If it’s painful, you’re overdoing it and can hurt yourself. In the past some exercise advisers encouraged people to overdo it in the belief that it had to hurt to be doing you good. Today we know that’s not only untrue, it can be risky.

  ‘You need to go to classes or join a club.’

You don’t. You can be more active without having to set aside special times to go to exercise classes. You don’t have to join a sports or health club. You can have a game in the park with your friends or family. If you want to do something on your own you could go to the local pool for a swim.

  ‘But you’ve got to be really dedicated if you want to get fit. It takes a lot of will power.’

No really. If you build up slowly and gradually by doing a little bit more each week, it won’t be a big effort. You’ll gain a lot and feel the difference quite quickly.

  ‘I’m not fit enough!’

You don’t have to be fit to be active. Take your time. Take it gradually and listen to your body. Follow the guide to getting started.

‘Most of the year in Scotland the weather’s too bad to get out and be active’

The weather can put you off going out. But you can be active indoors. If the weather’s bad you could still go swimming or dancing and it would probably cheer you up to. If it’s really bad and you have to stay inside, try not to sit still for long periods. Take a lot of active breaks ‘ go and make a drink or walk about a bit.

Section five: How should I feel?

Whatever your age, ability or condition, you can benefit from being more active.

You don’t need to consult your doctor before starting, if you follow the type and level of activity recommended in this booklet. Listen to your body and build up gradually. If you feel discomfort or pain when being more active then you should, of course, get advice from your doctor or an exercise specialist.

Whether you are being active enough to benefit your health depends on how often you are active, how long for and how much effort you put in. Try these questions:

Question 1  On how many days of the week do you do something that is physically active? Include anything that is energetic, whether it’s your job, housework or leisure. For example, using the stairs or walking the dog.

NEVER                                                          ‪

ONCE A WEEK                                            ‪

2-3 TIMES A WEEK                         ‪

4-5 TIMES A WEEK                         ‪

6-7 TIMES A WEEK                         ‪

Any level of physical activity is better than nothing. Ideally you should aim to do something physically active on most days of the week.

Question 2  On a day when you are physically active, what is the total amount of time that you put into it? Add up all the minutes that you are active during the day and tick the box that is nearest to your daily total.

LESS THAN 10 MINUTES                          ‪

10-20 MINUTES                                           ‪

20-30 MINUTES                                           ‪

OVER 30 MINUTES                                    ‪

The amount that you should build up to is around 30 minutes in total each day, and on most days of the week.

Question 3  How much effort is involved in your activities and how do you feel when you’re doing them? How do you feel immediately afterwards?

 

IS THE EFFORT THAT YOU ARE PUTTING INTO THE ACTIVITY …	ARE YOU ABLE TO …	IS YOUR BREATHING …
light intensity?	whistle/sing?	easy?
moderate intensity?	talk?	faster?
maximum intensity?	gasp?	gasping?

You should aim to keep your activity moderate. In other words, put in a fair amount of effort so that your breathing becomes fast than normal, but not so that you’re gasping for breath. If you are, you have moved into the maximum intensity zone – so slow down. You should always be able to talk easily during activity.

Your heart should also be working a bit harder so that your pulse rate will be faster. Activity should make you feel good, and ready to get on with life.

Section six: How do I fit it in and build it up?

Small amounts of active time can add up over the day to create a healthy routine of 30 minutes or more of physical activity on most days of the week. A good way to build up this routine is to take 4–6 weeks to reach the target.

WEEK 1–2

The first stage would be to add 10–15 minutes of physical activity to your daily routines every other day over the next two weeks.

• take the stairs instead of the lift or escalators, for example in the shops or at work.
• take short walks to the shops from the bus or car park.
• take a walking break at lunch time.
• take the dog for an extra walk.

WEEK 3–4

During weeks 3–4 you could gradually add in more minutes of activity so that you had 20–25 minutes of active time over the course of most days.

• Make your walks longer.
• Get down to the gardening.
• Go out on your bike.
• Put on your dancing shoes.

WEEK 5–6

Finally, towards weeks 5–6, you should add some more minutes so that on most days you had a total of 30 minutes of activity.

• Swim at the weekend.
• Go for a game of bowls.
• Take a long refreshing walk.
• Keep up the stair climbing.

Section seven: What can I do?

The main aim is to be more active more often. Most things we do in our day-to-day lives can be made more active. It’s not only what you do, it’s how often, for how long and how energetically you do it that counts.

Even if time is tight, try to organise some time most days just for you:

• a 10-minute break from your daily routines for a walk will make you feel better
• at the weekend it might be possible for you to make time to go for a walk or swim.

Make activity a part of your social life:

• dancing is fun, active and good exercise
• walk to the cinema or pub instead of going on wheels
• ask friends round for lunch and go out for a walk in the park afterwards
• find someone among your neighbours or workmates who also wants to get out more and be more and be active — go for a walk together, go bowling, cycle or swim together.

Avoid sitting for long periods, whether at home or at work. Break up the time you spend sitting down. Stretch your legs, move about.

• watching TV is how most people relax, but it’s possible to make it more active – get up and do something else during the adverts.
• choose the TV programmes you really want to see and do something active in between.
• if you spend a lot of time sitting at a desk or keyboard at work, break up the sitting time with more active jobs.
• use your lunch hour to get a break outside. Fresh air and activity can also help your afternoon’s work.

Travel on your feet. Make your daily journeys more active.

• walk all or part of the journey to work or to the shops.
• if you usually travel by bus, walk to the next bus stop or get off a stop earlier.
• cycling is fun and a cheap and active form of transport. Find a safe route for regular journeys and wear a helmet.

Make the most of your time off.
Get out of the house more and so something active.

• Walk to get the milk or papers
• go out and play with the kids
• go for a swim with a friend, the family or on your own
• have a walk in the country or a park
• get your bike out and use the local cycle paths
• try something new – row a boat, fly a kite, play tennis in the park

Safety Tip

• Don’t do strenuous activity after a big meal.
• Avoid straining activities like lifting heavy loads.
• Avoid sudden, jerky movements.
• If you have an active infection or illness, take it easier until you feel recovered.
• If you have pain or discomfort ease off.

Section eight: What will it cost?

There are plenty of things that you do anyway that cost you nothing and could be used to help you be more active.

For example:           

• Walking
• dancing at a part or at home
• climbing the stairs

Some activities need a bit of money spent at the start but are then relatively cheap.

For example:           

• gardening
• cycling

There are plenty of things you do anyway that cost you nothing and could be used to help you be more active.

For example:             

• WALKING
• DANCING AT A PARTY OR AT HOME
• CLIMBING THE STAIRS

Some activities need a bit of money spent at the start but are then relatively cheap.

For example: 

• GARDENING
• CYCLING

Then there are activities that you have to pay for every time but these can be cheap too.

For example:             

• A SWIM
• TEN PIN BOWLING
• AN EXERCISE CLASS

Many people think being fit has got something to do with running about in expensive trainers with a pair of shorts on. Activity doesn’t need to cost very much. You don’t have to buy special clothing, wear trainers or have special equipment. Some facilities also offer discounts or special rates.

GETTING ACTIVE …. feeling good

After you have tried this six-week plan for getting active on most days of the week, try answering these questions:

• Am I more active than I was 6 weeks ago?
• Am I feeling better for it?
• Do I feel in better shape physically?

If you have managed this, well done! If you want to keep to this level of physical activity then bear in mind these tips:

• keep it up regularly
• keep choosing the active ways of doing everyday activities
• mix and match the activities you like best for variety
• keep building up and gradually doing a bit more

Section nine: What next?

Step 2

If you find active living enjoyable but want more of a challenge and would also like to improve your fitness, then you should aim to increase gradually the amount of time and effort you spend being physically active over the course of the week. Taking exercise regularly can now become part of your more active lifestyle.

Here are some guidelines to follow if you want to go beyond Step 1.

1          Make the times you spend being active more continuous. Keep moving for a bit longer each week.

For example, you could extend your 5-minute daily walk to the bus stop to 15 minutes by walking to a bus stop, which is further away. Or you could join a class where you will be physically active for 10 – 30 minutes non-stop.

2          Gradually make your active times more frequent over the course of the week.

For example, if there are times when you spend long period sitting, can you find ways of breaking this up with some for of physical activity? Can you make the time to commit one hour each week to a regular activity or sport?

3          Put more effort into your activities so that your body has to work a bit harder than normal.

Work hard enough to make yourself a bit sweaty and out of breath, but not so hard that you’re uncomfortable. For some time this may mean putting more effort into the things you usually do. For others, it may mean trying out some form of organised sport or active leisure pursuit.

If you are exercising more vigorously, like running or playing a sport, always warm up first with a few gentle bends and stretches and cool down afterwards by walking slowly for a few minutes. That way there will be less risk of injury.

4          Keep it up

Physical activity has to be a regular part of your life if it is to bring health benefits. In the long run you will be better off gradually building more active time into your existing routines in a way that suits you. Trying to be too ambitious might mean that you find it difficult and stressful because you can’t make the time regularly.

If you want to aim for ahigher level of fitness and stay fit, move towards having 2-3 days each week which include 20-30 minute periods of vigorous physical activity … For many this aim is a tall order.

If you can’t manage it,don’t give up. If you can keep up the level of activity recommended in Step 1, you will be benefiting your health.

Moving beyond Step 1 would be an added bonus to your health, fitness and general enjoyment of life.

Section ten: Which activities?

Apart from physical activities, which are part of your everyday life, like climbing the stairs or walking to the shops, there is a wide range of activities that you might do to get more exercise. How do you decide which one to choose?

Some of the more popular ones are described below, but bear in mind these questions when you are choosing an activity to suite you:

• WILL IT BE SOMETHING I ENJOY?
• WILL I BE ABLE TO DO IT REGULARLY?
• WILL IT SUIT MY POCKET?
• WILL I BE ABLE TO FIT IT IN WITH EVERTHING ELSE I HAVE TO DO?
• WILL IT GIVE ME A GOOD MIX OF GOOD AND BAD WEATHER ACTIVITY OPTIONS?

Here are some examples of physical activities to start with and build on to. They are probably the easiest activities to build into your existing routines:

WALKING

Health value

• The most natural and accessible activity of all.
• Brisk walking is good for building up your stamina.
• Walking regularly is a good way of keeping active and mobile as you get older.
• A good activity for relieving stress and tension.

Practical points

It’s a free and flexible activity — you can walk alone or with friends, in a range of settings, and you can mix it with other activities.

It can be part of your everyday routines, you need no special clothing or new skills.

If you would like to walk in the country with others, there are groups and clubs you can join.

SWIMMING

Health value

• Swimming is an excellent activity for all round fitness.
• Because your body weight is supported in the water, swimming is recommended if you are overweight, have arthritis in the hips or legs, backache, stiffness or disability.
• It is excellent for building fitness and stamina.

Practical points

• Swimming is suitable for people of all ages and abilities. It’s never too late to learn. Many local swimming pools run swimming classes for beginners, children and adults.
• Most pools run special daytime sessions for groups like over 50s, parents and babies, antenatal, mothers and toddlers.
• Swimming is a reasonably cheap activity, although you pay more in pools, which have flumes, chutes, waves, etc. There are often special rates for unwaged and retired people and some pools have season tickets.
• Many pools have long opening hours, which makes it an activity that’s easier to fit into your routines.

DANCING

Health value

• Dancing is a very good form of exercise.
• It keeps your leg muscles strong and your joints supple and mobile.
• If you dance energetically, it helps improve stamina.

Practical points

• Dancing takes many forms and can be enjoyed in many places — from your own house to local halls to ballrooms. It’s an activity that appeals to people of all ages and ability levels.
• Many kinds of dancing don’t need special knowledge or equipment. If you want to improve your technique or meet others who enjoy a particular type of dance, you can join classes either run privately or by the community education department of the local council. Many councils put on ‘Tea Dances’ for older people.

CYCLING

Health value

• Cycling is good for building up your stamina and improving the muscle strength in your legs.
• Because of the hazards of road accidents and air pollution, it’s best to avoid rush hours if possible and to use cycle paths, if available, or use the less congested routes.

Practical points

• A new bike is quite expensive, but you should be able to buy a relatively cheap second-hand one. Ask for advice at your local bike shop.
• Always wear a cycle helmet, make sure your lights work, and wear something reflective so you are visible to other road users.
• It’s important to buy a new helmet because second-hand ones might have been damaged in an accident even though they look fine.
• Many people learn how to ride a bike as a child and it’s a skill you can easily remember. The road safety department of your local council runs cycling proficiency tests for children.
• Here are some examples of sports activities that you might try if you are trying to build exercise sessions into your weekly routine.

EXERCISE CLASSES

Health value

• Most exercise classes will give you an all-round workout. The exercises should build up the muscle strength in your legs, arms, stomach and back. The continuous movement (jogging or jumping) will help to increase your stamina, and the bending and stretching will make your more supple.

Practical points

• There are a whole range of exercise classes to choose from — aerobics, keep-fit, tai chi, aquarobics. These are all exercise classes done to music with a group of other people. A good chance to meet (new) friends.
• Exercise classes are often graded by ability level — beginners, intermediate, advanced. If you are just starting, make sure you choose a beginner’s class.
• The class leader will remind you that you should decide your own pace — don’t get uncomfortably out of breath. There should always be gentle warm-up at the beginning and cool-down at the end.

BADMINTON

Health value

• Badminton involves lots of bending and stretching, so it’s good for flexibility and leg strength, your stamina will also improve with chasing the shuttlecock.

Practical points

• Badminton is fun to play right from the beginning — you don’t have to have a lot of skill to enjoy it. The better you get at the game, the more energetic it becomes.
• Badminton courts can be hired at most local sports centres, but you can also play in school gyms and community centre halls.
• You will need to buy, hire or borrow a racquet and find some suitable rubber soled shoes — ask for advice at your local sports shop.

GOLF

Health value

Golf is more energetic than you might think, you don’t need to get sweaty and out of breath to play this sport.

Practical points

• It’s an activity that involves a lot of walking in the open air, carrying clubs or pulling a trolley. As such it’s good for stamina and strengthening the leg muscles.
• Scotland is famous for its golfing facilities. Most areas have a public golf course where you can hire equipment if you want to try your hand at the game. There are private golf clubs but they can be expensive to join.
• Apart from getting hold of a set of clubs, you need to wear comfortable outdoor shoes and an umbrella or rain gear.

BOWLING

Health value

• Bowling is a good gentle form of exercise. The swinging motion of bowling improves flexibility in the shoulders and arms. Bowling is also good for leg strength.

Practical points

• You can bowl whatever the weather. You can play indoors in a commercial rink, bowling alley or on a carpet or mat in the local community centre. You can also play outdoors at the local bowling green.
• You need to wear comfortable clothing and flat, smooth-soled shoes. Some bowling clubs let you hire woods to start with.

Section eleven: Useful contacts

Walking/Cycling/Swimming

Cycling Scotland
http://www.cyclingscotland.com

Forestry Commission
Tel: 0131 334 0303
http://www.forestry.gov.uk/forestry/recreation

Paths to Health
Tel: 01259 218855; Fax: 01259 218488
http://www.pathsforall.org.uk

Safe Routes To Schools
Tel: 0117 929 0888, email: schools@sustrans.org.uk
http://www.saferoutestoschools.org.uk/html/srs_inuk.asp

Scottish Swimming
Tel: 01786 466520
http://www.scottishswimming.com

Sustrans (Sustainable Transport and Active Travel)
Tel: 0131 634 7660,
Sustrans General Information Line:0845 113 0065
http://www.sustrans.org.uk/webcode/home.asp

General

Healthyliving
http:// www.healthyliving.gov.uk   or call the advice line on 0845 2 78 88 78.

sportscotland
Tel: 0131 317 7200, Fax: 0131 317 7202
http://www.sportscotland.org.uk/index.htm

Local authority contacts:
http://www.sportscotland.org.uk/../../contents/partnerslinks/diroflas.htm