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Hassle free exercise
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.