healthscotland.com

Hassle free exercise

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.