Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Adults should aim to:
Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
Spread exercise evenly over 4 to 5 days a week, or every day
Reduce time spent sitting or lying down and break up long periods of not moving with some activity
What counts as moderate aerobic activity?
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities include:
- Brisk walking
- Water aerobics
- Riding a bike
- Dancing
- Doubles tennis
- Pushing a lawn mower
- Hiking
- Rollerblading
What counts as vigorous activity?
Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate activities can become vigorous if you increase your effort.
Examples of vigorous activities include:
- Running
- Swimming
- Riding a bike fast or on hills
- Walking up the stairs
- Sports, like football, rugby, netball and hockey
- Skipping
- Aerobics
- Gymnastics
- Martial arts
What activities strengthen muscles?
To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.
There are many ways you can strengthen your muscles, whether you’re at home or in a gym.
Examples of muscle-strengthening activities include:
- Carrying heavy shopping bags
- Yoga
- Pilates
- Tai chi
- Lifting weights
- Working with resistance bands
- Doing exercises that use your own body weight, such as push-ups and sit-ups
- Heavy gardening, such as digging and shovelling
- Wheeling a wheelchair
- Lifting and carrying children
#DoingOurBit
Colleagues are invited to sign up to #DoingOurBit, a free fitness platform exclusively available to NHS employees.
#DoingOurBit is the largest free platform of its kind. Offering externally verified sessions from leading professionals across fitness, wellness, mental health and nutrition – with #DoingOurBit you can be assured each session has the highest level of safety, integrity and quality.
Click on the below link to sign up.
Fitness Studio exercise videos
Why not try these instructor-led exercise videos from the comfort of your own home. Videos include aerobic exercises, strength and resistance training, pilates and yoga.
Back care awareness
Comfort in the car
Prolonged or repeated sitting in the car may contribute to unwanted pain or stiffness. Here’s some simple advice:
- Back rest tilted to 30 degrees
- Avoid pressure behind the knee
- Lean your back into the seat instead of bending forwards
Healthy desks
Sitting at a desk for long periods may contribute to tired, stiff muscles and joints. Musculoskeletal health is influenced by many lifestyle factors including sleep, mood, nutrition and hydration. Starting healthy habits at your desk can be a useful piece of the puzzle.
Follow this simple ergonomic advice:
- Declutter your desk and leg space
- Work out what the levers on your chair do
- Change your position regularly
- Stop cradling the phone against your ear
- Has your workstation had it’s DSE assessment?
What can I do if I have back pain?
Moving through discomfort is usually fine, however pushing through severe pain can make the area more sensitive- although it often doesn’t damage the area
Maintaining normal activities, including work, improves your chance of recovery
It is good to gradually return to your usual daily activities as pain allows
Avoid bed rest or keeping still for too long- you’ll probably stiffen up
With most back pain, try to keep moving as normally as possible to avoid stiffening up
If exercise significantly increases your pain, speak to your Physiotherapist or GP for further advice
If you want to self-refer by phone call 01642 282482 (extension 52482), Monday to Friday 8am until 4.30pm.
Alternatively you can email [email protected].