Transcript Slide 1
Anthony Nolan Patient and Family Education Day Physical Activity Workshop Get Moving – A Guide to Exercise & Activity Nicola Gingell Physiotherapist Outline • • • • • • Cycle of inactivity Benefits of exercise How much? How hard? Types of exercise Barriers to exercise Cycle of inactivity Benefits of exercise • • • • • • • • • Lowers blood pressure Reduces risk of coronary heart disease Reduces risk of stroke Improves bone density Improves balance Improves self esteem Management of weight Prevent/control diabetes Prevention of cancer and reduced risk of recurrence • Help reduce/manage fatigue How much? The Government recommends all adults perform… Start for short periods and increase as you improve Break into smaller chunks, 10 minutes 3 times a day Heart & breathing rate should increase 30 minutes a day at moderate intensity, 5 times a week Try and incorporate into everyday life How hard? • 2 ways to determine the right intensity – Will vary every day depending on how well you feel – Use tools to progress exercise • Sentence Test Should be able to speak in a full sentence – Gasping after every word = too hard – Talking non-stop = too easy How hard? • Score out of 10 0 No effort 4-5 out of 10 Moderate effort 10 Maximal effort Examples 0 = lying down 10 = running a marathon/running for bus Types of exercise Exercise • • • • • • Walking Swimming Cycling Bowling Dancing Gym/community Classes • Tennis Activities • Getting off the bus a stop early • House work • Gardening • Using stairs not lift • Walking the dog Progressing exercise • FITT principle – 4 ways to progress activity • F requency – Number of times per week • I ntensity – Walk faster, cycle harder, dig more area in garden • T ime – Increase amount of time each session • T ype – Vary muscle groups (arms and legs) • • • • • • Make it fun! Pick a form of exercise you like Involve other people e.g. walking groups Start small and build up amount and intensity Monitor fatigue levels Spread the word!!!! Contacts • www.ramblers.org.uk 020 7339 8500 • www.wfh.naturalengland.org.uk – Walking for Health (England) 0300 060 2287 • www.macmillan.org.uk • www.sportengland.org – national sports councils • Also visit your council website for activities in your area