Think fit! Be active! challenge
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1 Think fit! Be active! challenge
2 Your Be active! challenge Your Be active! challenge is to earn 15 Heart points a week, by doing at least 30 minutes of activity a day. To help you earn your Heart points: Find activities you enjoy Keep active Spend more time doing the activities you enjoy. Be active and build activity into your day Try new activities Use the Be active! challenge to see how active you are now and to help build activity into your daily lifestyle so you can be active and healthy in the future! How to do the Be active! challenge Record how much activity you do in a week. Record how many minutes of activity you do each day. You can use the record sheet for Week 1 on page 4. Only record the times when you re active for at least 10 minutes continuously. At the end of each day, work out how many Heart points you ve earned. For each 10 minutes you get 1 Heart point. Add up your total Heart points for the week. You should be aiming for 15 Heart points or more a week. Achieve your Heart points. After Week 1, set yourself a Heart points goal. Record the activity you do and calculate your weekly Heart points total. Are you reaching your goal? Set a realistic goal, and gradually increase that goal! See pages 4-10 for activity ideas and record sheets. Setting your weekly Heart points goal Where are you now? Where do you want to be? Week 3 Be realistic. Set yourself a new goal Week 1 See how many Heart points you can achieve in a week Week 2 Set yourself a Heart points goal based on your score for week 1 Week 4 Challenge yourself: increase your goal. When you reach your goal, reward yourself! Think fit! Be active! challenge 1
3 Heart points 1 Heart point for every 10 minutes To earn 1 Heart point you have to do the activity at moderate intensity. That means that the activity makes you breathe more deeply and feel slightly warmer than normal. And you need to be active for at least 10 minutes continuously to earn the Heart point. Here are some examples of activities you can do. Everyday activity Brisk walking (1 mile in 15 minutes) Active at leisure Aerobics/step Canoeing Cardio/aerobic machines: rowing machine or stair-climber Circuit training Cycling (moderate effort) Active at home Dancing DIY Exercise routine on TV or video Gardening Active games Badminton Basketball Football Active at ease Cycling (moderate effort) Frisbee Golf (brisk walking in between shots) Horse-riding Ice-skating Jogging (slow pace) Roller-skating Hoovering Mowing the lawn Stationary biking Playing with children Netball Softball Table tennis Rowing Skipping Stair-climbing Swimming Water aerobics Weight-training (moderate weights or repetitions) Washing the car Waxing the car Washing the floor Window cleaning Tennis Volleyball Pilates Stretching T ai Chi Yoga Think fit! Be active! challenge 2
4 How are you doing? Fill in a record chart each week, using the charts on pages At the end of each week, work out how many Heart points you have earned. 0-5 You re not active enough! Heart points Set yourself a target of getting at least 3 more Heart points next week You re taking steps in the right direction! Heart points Set yourself a higher Heart points target for next week You re making positive moves! Heart points Almost hitting the target of 15 Heart points a week Good! Heart points You re reaching the 15 Heart points a week target. 20+ You re a high achiever, with energy and vitality! Heart points Think fit! Be active! challenge 3
5 Week 1 Every minute of activity counts. Keep a record of your activity and add up the total for the week. Activity Minutes Heart points Put a star next to the activities you enjoy. Weekly minutes total = Weekly Heart points total = Think fit! Be active! challenge 4
6 Can you be active before work? Wake up 30 minutes early and go for a swim, walk or cycle Do an active routine for example yoga, Pilates or T ai Chi Walk or cycle all or part of the way to work Arrange to meet friends or colleagues as you walk or cycle Park at the furthest end of the car park Visit your local leisure centre on the way to work, especially if you can make use of flexitime. during work? Do some quick stretching at your desk throughout the day Put rubbish in the bin furthest from your workstation Use the stairs instead of the lift Take a 5-minute walking break Use the furthest bathroom, preferably up or down stairs Offer to take the post and fit a walk into your day. When you can, walk to talk instead of using the phone or When on the phone, stand, march on the spot or do calf-raises Take a walking meeting to brainstorm ideas with co-workers Bend, stretch, move, lift, or carry whenever the opportunity arises Send printing jobs to the printer at the furthest point away from your work station Think fit! Be active! challenge 5
7 Week 2 You are aiming to do 30 minutes of activity a day. Activity Minutes Heart points Put a star next to the activities you enjoy. Weekly minutes total = Weekly Heart points total = Think fit! Be active! challenge 6
8 Can you be active at lunchtime? Pick some dining spots 10 minutes away to add a walk to your lunch break Set up a lunchtime walking group Form a sports team Meet a friend to go for a swim or a cycle ride. Take part in a lunchtime activity class, either at work or at a local leisure centre Play a game at lunchtime with a colleague or friend: badminton, tennis, squash or table tennis after work? Walk or cycle all or part of the way home Meet friends on the way home and go for a walk or play a game Form a club or sports team and meet after work to be active On your way home, stop off at your local leisure centre. Use the pool or gym, or do an activity class Get off the bus a few stops early and walk the rest of the way home Be active with your family before your evening meal: play games, go for a walk, or do an activity you enjoy. Think fit! Be active! challenge 7
9 Week 3 It s easier than you think to build up 30 minutes of activity a day. You can choose to do shorter bouts of different activities throughout the day. For example: a 10-minute walk to work, or a 15-minute walk or cycle before your evening meal. Activity Minutes Heart points Put a star next to the activities you enjoy. Weekly minutes total = Weekly Heart points total = Think fit! Be active! challenge 8
10 Can you be active in your leisure time? Join an activity group or club Meet with a friend and do an activity you both enjoy Count active indoor chores done briskly as part of your daily minutes of activity Explore an area by walking, cycling, jogging or roller-blading Work out with an exercise video Be active outdoors and get your chores done: gardening, washing the car or cleaning the windows Use the stairs as much as possible Walk or cycle to your local shops Play games with children and friends: in the garden or at the park Try an activity you have always wanted to do Visit your local leisure centre: use the pool or the gym, or do an activity class Go dancing with friends instead of sitting in and talking. Think fit! Be active! challenge 9
11 Week 4 Look at the activities you enjoy. Try and do them for longer or more often. Activity Minutes Heart points Put a star next to the activities you enjoy. Weekly minutes total = Weekly Heart points total = How are you doing? Turn to page 11 and record your weekly minutes and Heart points. Chart the progress you are making for a month. Think fit! Be active! challenge 10
12 See your progress! Minutes Heart points Week 1 Week 2 Week 3 Week 4 Look back at pages 4-10 to find your weekly Minutes totals and Heart points totals. Write them in the boxes above Chart your progress in the box below.you should aim for at least 15 Heart points a week See how you have increased your activity levels Don t stop now. Keep setting new goals, have fun and stay healthy! Minutes of activity Heart points Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Think fit! Be active! challenge 11
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