Tips
Tips to increase your activity levels:
Many individuals’ lead busy lives and taking part in activity can perhaps be seen as something that is inconvenient and not a priority. It is important for us to work towards making small changes to accommodate some activity into our daily routines as part of our balanced lifestyle. Physical Activity can have enormous benefits and we need to consider if we aren’t active what can we do to begin to be active, if we are active occasionally what can we do to get more active and if we are active what can we do to maintain it? The value of activity is factual however it is hard for individuals to see the real benefits until they experience it themselves.
There are a variety of barriers that people identify as the reason for not being active or being less active, for example:
- “I don’t like doing exercise”
- “I don’t have time I work all day”
- “I can’t afford it”
- “I have children and don’t have child care”
- “I have asthma I can’t take part”
- “I am too old to take part”
Many of these barriers can be overcome just by being aware of what activity opportunities are available to you to suit your ability and personal requirements.
Based on some of the previous statements here are some examples of being able to overcome your barriers to being active.
I don’t like doing exercise:
Many people see exercise as attending the gym or running a marathon however there are huge variations of being able to take part in activity. Whereas attending the gym or running a marathon suits many people it is important to find activity that suits you. Walking, cycling, swimming, gardening and housework are all seen as key activities to improving people’s health if it is done at a moderate intensity.
For example many people have a dog, if you currently walk your dog on a daily basis think about how long you do this for, can you increase the duration you walk if it is only short? Do you walk at an intensity that makes you increase your heart rate? Can you increase the time or frequency that you walk with your dog for example 15 minutes on a morning and 15 minutes on an evening at a moderate intensity accommodates the daily recommended amount of activity?
For more information on different types of activities please see Where can I be active section.
I don’t have time I work all day:
Taking part in activity can be done in short bouts of 10 minutes. Think about your routine and what you do between waking up on a morning and going to bed at night. Having the opportunity to relax is as much an important part of health and well being as being physically active however within your routine do you take the lift when you have the opportunity to take the stairs? While you are waiting for the kettle to boil are you sat down or stood stationary? Why not try marching on the spot while the kettle boils or when you are doing some photocopying.
How do you utilise your lunch break? Can you accommodate a walk within this? Do you have regular meetings at work? Could these meetings take the format of a walking discussion, and then perhaps return to the office to make notes and conclude?
Think about how do you get to work? Is there an option to walk or cycle? If you get the bus can you get off a stop earlier and walk the rest of the way? If you drive can you park in a car park a little further away? There are small changes that can be made that have a significant impact.
I can’t afford it:
There are many schemes within local areas that offer subsidised or free access to physical activity provision. There is currently the free swimming scheme within many areas of the sub region and this provides under 16’s and over 60’s with the chance to access free swimming within their local pools. Please have a look in where to get active section to view other community activity programmes that can be accessed at a minimal fee.
If there are still barriers to cost then think about utilising your local environments to access free provision. There are local walks and nature reserves that provide excellent opportunities to be active and provide an attractive environment. Think about increasing the intensity that you do your housework and gardening to fit in another bout of activity.
I have children and don’t have child care:
Being active through active play and recreation can be as vigorous as attending the gym sometimes. Children provide an idea opportunity for you to be active as they are also reaping the benefits. Running, jumping, skipping, climbing, throwing, catching and walking are key ways that a child develops balance, coordination and agility. Doing what your child does and playing with them at home, in the park or at the soft play is a great way to be active. If your child is not yet mobile, pushing a pram/pushchair while walking is a great way of being active. Your child can also give you a weight to use to support you in being active. There are parent and child groups that run in local parks that promote using babies as their weight resistance, obviously in a safe and fun manner!
I have asthma and can’t take part:
There are varying degrees of asthma and if you are in doubt about taking part in physical activity liaise with your GP to gain reassurance and advice. Taking part in activity can support in relieving and controlling the symptoms of asthma but it is important that you take it slowly and aim to achieve short periods of activity over time. Taking part in activity can support in the increased function of the heart and lungs, this strengthens the organs and can help in sustained improvement providing physical activity is maintained. There are recommendations for exercising with asthma for more information visit Asthma UK, www.asthma.org.uk
I am too old to take part:
Taking part in activity can be done by everyone; the aim is achieve what you can as an individual. There are genuine factors that may prevent you from being as active as you would like however motivation and realistic targets are important in achieving success and maintaining the skills that you have. Maintaining activity in later life is important in maintaining mobility and being able to perform activities of daily living. There is also a need for mental activity to ensure maintenance of the nervous system and the functions that this contributes to. There are many local programmes that can support older adults in being active and they accommodate a variety of abilities. There are also programmes that can provide additional support in maintaining activity levels or perhaps you may be recovering from illness or injury and require support. Have a look at our where to get active section to find out more.
