Exercising in daily life

 Daily activities that can be classified as exercise:

• Walking

• Stair climbing

• Gardening

• Housework

• Cycling

Walking

Recent research has shown that brisk walking four or five times a week for up to 45 minutes can result in major improvements in health and fitness. Reduced blood pressure, cholesterol and weight loss are all positive advantages from regular walking.

Benefits:
Aerobic fitness: 5*

Strength: 2*

Flexibility: 3*

Tips:

• Walk to work.

• Park half a mile from the office – you’ll walk an extra mile a day, or around 250 miles a year.

• Buy a dog – it’ll take you for a walk.

• Consider walking short distances when you’d normally take the car – you’ll get fitter and save money.

• Invest in a good, comfortable pair of walking shoes.  

Stair Climbing

How many times do we choose a lift or escalator when stairs are also available? Next time you’re faced with the choice, go for the healthy option.

Benefits:
Aerobic fitness: 3*

Strength: 3*

Flexibility: 3*

Tip:
Underground stations, department stores and office buildings all provide a great opportunity to avoid the lift queues by taking flight up the stairs.  

Gardening

The garden is an excellent place for some physical activity, whether it’s chopping wood, cutting the grass or pulling up weeds. A couple of hours in the garden is a great way of developing health and fitness, burning up the calories and losing weight.

Benefits:
Aerobic fitness: 3*

Strength: 3*

Flexibility: 4*

Housework

A much under-rated method of exercising for men and women. Pushing the vacuum cleaner, dusting and polishing all increase heart rate and metabolism, leading to positive benefits for health and fitness.

Benefits: 
Aerobic fitness: 2*

Strength: 2*

Flexibility: 3*

Cycling

Cycling is another ideal form of exercise that can easily be incorporated into your lifestyle without too many radical changes. Whenever possible, especially on short trips, cycle instead of driving your car. You don’t need an expensive bike – a basic model with good safety features, together with a safety helmet, are all that are required. It’s no co-incidence that two of the countries with the lowest rates of mortality for heart attacks and strokes are the Netherlands and China, where the number of bikes per head of population is higher than in any other country.

Benefits:
Aerobic fitness: 4*

Strength: 3*

Flexibility: 2*
 

Top tips for getting started

• If you haven’t exercised for a few years, seek advice from your General Practitioner before commencing any sort of exercise programme.

• Choose a form of exercise that you enjoy doing.

• Vary the type of exercise that you do and don’t be afraid to try new activities.

• Exercise in a friendly environment – find a partner to exercise with, or even consider joining a local gym.

• Exercise regularly, ideally at least 2–3 times each week.

• Don’t work too hard – exercise at a modest tempo where you feel comfortable.

• Try to exercise for 15–30 minutes on each occasion. During a day, three 10-minute spells of exercise have been shown to have as much benefit as a single 30-minute session.

• If you’re unsure, seek professional guidance and help.

• Make exercise habitual – programme you exercise sessions into your daily and weekly schedule.

• Invest in sensible clothing and footwear. Comfort, safety and practicality are all important.

• If you get the chance, choose stairs, walking or cycling in favour of lifts, escalators and cars.

• Make exercise a part of your lifestyle.