Thinking about becoming. more active? Try this 12 week physical activity programme. FLEXIBILITY WALKING STRENGTHENING & TONING

Transcription

1 Thinking about becoming more active? Try this 12 week physical activity programme. WALKING STRENGTHENING & TONING FLEXIBILITY

2 Acknowledgements The Glasgow Physical Activity Forum has updated this booklet from the home-based walking and exercise programme published previously by Professor Nanette Mutrie and Avril Blamey. The booklet was previously evaluated as part of the University of Glasgow s 55+ home-based walking programme. This booklet has been updated in association with the original authors. copyright This booklet may not be reproduced without permission from The Glasgow Physical Activity Forum. Health Improvement Team NHS Greater Glasgow & Clyde Dalian House 350 St Vincent Street Glasgow G3 8YY Telephone

3 contents page Who should use this booklet? 4 Getting fitter needn t be a marathon 7 Everyone can have a more active lifestyle 8 Growing older doesn t have to mean being less active 9 How ready are you? 10 Getting started is easier than you think 11 Avoiding injuries 12 General warm up 13 Weeks 1-3 The walking programme 16 The strengthening & toning programme 20 The flexibility programme 24 Activity diary 27 Weeks 4-6 The walking programme 28 The strengthening & toning programme 30 The flexibility programme 33 Activity diary 36 Top tips to help you stick to the activity programme 37 Weeks 7-9 The walking programme 38 The strengthening & toning programme 40 The flexibility programme 44 Activity diary 47 Weeks The walking programme 48 The strengthening & toning programme 50 The flexibility programme 52 Activity diary 54 What now? Staying power! 55 Advanced activity goals 56 Physical activity contact details 57 3

4 Who should use this booklet? This booklet is designed for people who are not physically active now but would like to make a start and become more physically active more often. What does being physically active mean? Being physically active means: moving your body and using energy at an intensity that makes you warm and slightly out of breath (such as brisk walking); moving your body like this for at least 30 minutes over the course of a day - this can include adding together shorter bouts of activity in blocks of minutes throughout the day to total 30 minutes a day; and moving your body like this on at least 5 days of the week. How physically active are you now? Use the following questionnaire to help you find out if this booklet would help you become physically active. 4

5 Q1. I don t do anything active at all now and I don t intend to change in the next 6 months. No Yes, sounds like me It is unlikely that you will use this booklet because you don t feel ready to start an activity programme. Perhaps by reading the benefits of becoming more active on page 9 you might change your mind?. Q2. I m not really active at all but I m thinking about becoming more active and I m ready to start now. No Q3. I m active a bit but I could fit in a little bit more so that I meet the description of physically active given opposite. No Yes, sounds like me Yes, sounds like me This booklet is for you! This booklet is an excellent starting point for people of all ages and abilities who are just beginning an activity programme. You don t need any special equipment or facilities you just need to follow a weekly programme. Go to page 8. This booklet is for you! You ve managed to take the first steps to becoming more active but perhaps you need a little more support. This booklet will give you a varied programme that is easy to follow and stick to. Go to page 8. Q4. I m physically active on most days but I never used to be, I only began being this active in the last six months. No Yes, sounds like me You may find the early pages of this booklet a little too basic for your needs however there are some useful tips to help you vary your routine and avoid dropping out of your activity programme. Q5. I m physically active on most days of the week and I ve been so for longer than 6 months. Yes, sounds like me If you find active living enjoyable but want more of a challenge pages 56 & 57 will give you some helpful hints on the best way to improve your fitness. No Q6. I m not physically active now but I was physically active within the last six months. Yes, sounds like me This booklet is for you! You used to be physically active but have dropped out this regular routine. This booklet will kick-start your activity programme again by helping you to set new goals and strategies to prevent another relapse occurring. Go to page 8. 5

6 This booklet is for you By picking up this booklet and taking part in the questionnaire on the previous page you have already taken the first steps to becoming more physically active. This home-based booklet will provide you with information on: how to motivate yourself to become more active; how to overcome the barriers that you may encounter; how to plan your activity; and how to get started and keep going! This booklet will give you a varied activity programme that is enjoyable and easy to follow. The programme combines walking and gentle exercises. It is an excellent starting point for beginners who wish to gradually increase the amount of activity daily. To take part in the programme you don t need any special equipment or facilities. This programme is suitable for all ages and abilities and has been tried and tested on an older population. If you haven t been active for a very long time or you have had: a heart condition; unexplained chest pains; high blood pressure; dizziness or fainting; and / or a bone or joint problem then you could take this booklet along to your GP or practice nurse and ask their advice about following this programme. None of the activities should cause you any pain or discomfort. If you experience this stop the activity and consult your GP or practice nurse before continuing with the programme. 6

7 Getting fitter needn t be a marathon Physical activity is any movement of the body that uses energy (kilocalories). Being physically active doesn t have to mean sweating it out in the gym or running for miles through the streets. Many people believe that only intense physical activity, like going to aerobics or playing squash, will benefit their health. They re wrong. You can also achieve health gains when you start to do moderately active things. Raising your heart rate enough to make you feel warm and breathe slightly faster means that you are working at a moderate intensity. At this level you should be able to talk without being too breathless. Walking briskly, dancing (even on your own) gardening and playing with your children or grandchildren are ideal moderate activities and are simple ways to keep active. An achievable Goal for everyone Adults should aim to do at least 30 minutes of moderate activity over the course of a day - this can include adding together shorter bouts of activity in blocks of 10 or 15 minutes throughout the day to total 30 minutes a day. To improve your health you should aim to be active at this level on at least 5 days of the week.this booklet will help you achieve this goal gradually and give you the motivation to keep it up so that physical activity becomes a way of life. 7

8 Everyone can have a more active lifestyle There s an active and an inactive way to do everyday things choosing the active way helps you use up energy and gain health benefit.. This table compares the amount of energy used up for active and inactive ways of doing everyday activities. The energy used up in each is expressed in kilocalories (Kcals). Inactive way Kcals used Active way Kcals used Use TV remote Less than 1 Get up and change the channel 3 Phone calls 30 minutes sitting down 4 Phone calls 30 minutes, standing 20 Hire a cleaner 0 Iron, 30 minutes, hoover, 30 minutes 152 Heat up a microwave meal 15 Cook for 30 minutes 25 Buy pre-sliced vegetables 0 Prepare vegetables 15 minutes 10 Hire a gardener 0 Grass cutting, 30 minutes, 410 raking leaves, 30 minutes Use a car wash 18 Wash and wax car, 1 hour 300 Let the dog out of the back door 2 Walk the dog for 30 minutes 125 Ride the bus, 20 minutes, Get off the bus 2 stops early walk 21/2 minutes 12 and walk, 15 minutes 60 a colleague in the office, 4 minutes 2-3 Walk 1 minute, stand & talk 3 minutes 6 Take a lift up 3 floors 0.3 Climb 3 flights of stairs 15 Park at the door of the supermarket 0.3 Park and walk 2 minutes 9.6 Watch TV for 1 hour 30 Walk and shop 1 hour 145 8

9 Being physically active is about doing activities of everyday life the active way. Doing these kinds of activities more often makes a big difference to the amount of energy you use. Here s an example of the amount of energy that would be used if you choose either way: Inactive way Uses 1,700 kcals per month Active way Uses 10,500 kcals per month The difference between the active and inactive way is 8,800 kcals per month. This is equal to losing or gaining 2.5 pounds / 1.1 kilos per month. This adds up to losing or gaining 30 pounds or 13.6 kilos per year. If you are thinking about your weight, then being more physically active will help you lose weight, and keep it off, better than dieting alone. Growing older doesn t have to mean being less active Many people think it s natural to slow down and do less, simply because we are not as young as we used to be. But for most of us, this just isn t true. The main reason for slowing down is that we spend more and more of our day being inactive. Research shows that people who are less active have much more trouble with simple tasks of daily living. Things like taking the stairs or getting out of a chair without having to lean on something for support are more difficult. The good news is that starting to be more active at any age will not only improve your health, it will help you cope better with the demands of everyday life. Being more active is one of the best things you can do for yourself and it s never too late to feel the benefits. Here s what you ve got to gain by becoming more active: Improves your overall feeling of well-being. Helps you reduce stress. Helps you sleep well. Helps you control your weight. Helps you reduce many forms of ill health such as high blood pressure, high cholesterol, being overweight and the risk of developing diabetes. Being more active also reduces your risk of bowel cancer, osteoporosis and the risk of falling. We all want to have fun and enjoy life. This booklet will help you become more active and enjoy the benefits. 9

10 How ready are you? Spend a few minutes thinking about the pros which may encourage you to take part in this 12 week activity programme, and the cons which may prevent you from taking up this challenge. Make a list of your pros and cons in the table below. pros Example: I will become healthier & fitter. cons Example: I ve got a busy life and might struggle to fit it in. More pros than cons? Hopefully you have listed more pros than cons for participating in this programme. If you ve got more pros on your list you probably feel that the benefits of this programme make it worth taking part. More cons than pros? If you have listed more cons than pros then perhaps you don t feel too confident that you ll be able start this programme and stick to it for 12 weeks. Look again at your list of cons, can you find ways to overcome some of these? Can you think of more pros? (refer to the list of benefits on page 9). What s stopping you? There is a wide range of cons that people give as reasons for not being active. People experience different barriers depending on age and stage of life and this effects how they feel about their ability to be active. The list on the next page gives the most common reasons for not being more physically active and offers some simple solutions to overcoming these. 10

11 cons I ve got a busy life with lots of other commitments. Sometimes I feel too tired and I might not have any energy to do this. I don t want to do it on my own. options You don t have to set aside lots of time to take part in this programme. The programme is designed to help you fit activity into you busy schedule. Weeks 1 3 helps you to slot in 5 minutes here and 10 minutes there. You don t need lots of energy to start. This programme will help you to build up slowly and gradually so that you can do a bit more each week. It won t be a big effort you ll gain more energy and feel the difference quite quickly. Taking part in this programme doesn t have to be a lonely slog. Ask someone to be active with you - perhaps your partner / friend / children / colleague. Getting active with someone else helps keep you motivated and stick to the programme. It is likely that you have included some of the cons listed above. This programme is designed to overcome these barriers. It will show you how to add activity into the time that you have available. It is based on walking and exercises that you can do at home or work at no extra cost. If you follow its gradual approach you will increase your energy and feel less tired without taxing your willpower! Getting started is easier than you think! This 12-week programme has three components: The walking programme The strengthening & toning programme; and The flexibility programme WALKING STRENGTHENING & TONING This booklet will guide you through each component and give you advice about creating your own programme. FLEXIBILITY It might be a good idea to try and involve someone else in the session at least once or twice a week to help keep you motivated. 11

12 Avoiding injuries Fact: Walking is one of the safest physical activities - there is very little risk of injury and it doesn't hurt. When starting an activity programme it is very important to avoid injuring yourself. To avoid injury it is important that you warm up your muscles before making them work through a range of movement that they are not used to. The walking activities in this booklet do not involve vigorous effort. Providing you start off slowly and increase your pace gradually there is minimum risk of injury and no real necessity for a warm-up. You may wish to warm up for the longer walks in weeks 7 to 12 of this booklet. You should warm up before you engage in any of the strength and flexibility exercises within this booklet. The following pages contain activities which you can do to help your muscles warm up before engaging in the flexibility and strength & toning programmes. 12

13 General warm up The following exercises should be performed in a slow and controlled way, allowing the muscles to warm up gradually. The warm up should take approximately 10 minutes. Marching on the spot Stand with your legs shoulder width apart. Perform a walking action but lift your knees a little higher and swing your arms up and down in opposition to your legs. March around the room rather than on the sport if you wish. Keep this activity going for 1 2 minutes. Step-ups Find a step or a low stair ensure that it is secure and will not move. Begin to step up and down on the step. Aim to get your foot flat on the step and lift your weight until the leading leg is straight before stepping down. Change the leg which leads every so often. Keep this activity going for 1 2 minutes. Bend and stretch Stand with your feet shoulder width apart, arms by your side or placed on your legs to help you balance. Slowly bend your knees and lower your weight don t go too low keep more than a 90 degree angle in your knees. Gently stand up straight and reach up with your arms. Ensure that your knees stay over your toes. Repeat this bend and stretch motion at a comfortable pace for 30 seconds. 13

14 Side arm raise Stand with your arms at your side, feet shoulder width apart. Slowly raise both arms out to the sides and up over the head. Gently lower the arms back to the starting position. Repeat the side arm raise for 30 seconds. Elbow to knee Stand with your legs shoulder width apart. Raise your right knee across your body towards your left elbow or hand then return to standing position. Move your left knee up and across your body to meet your right elbow or hand and then return to your standing position. Repeat the elbow to knee raise for 1 2 minutes. A B C Side stepping with arm press Stand with your feet shoulder width apart with your hands on your hips (diagram A). Step to the right side and bring your feet together while pressing your arms forward and up to reach chest height (diagram B). Repeat this movement to the left (diagram C) and then continue to move side-to-side with your arms pressing forwards and backwards at a comfortable pace for 60 seconds. 14

15 Heel lifts Stand facing a wall, about 2 ft away from it, and place your hands against the wall at shoulder height for support (diagram A). Lift one heel towards your bottom (diagram B) and then lower it back down again placing your foot firmly on the ground. Transfer your weight onto the leg you have just lowered and lift your opposite heel up towards your bottom again (diagram C) and then lower it back down. Repeat this gentle exercise for 60 seconds at a pace that is comfortable for you. A B C Full body stretch Stand with your feet shoulder width apart. Bring both arms over your head and stretch yourself as tall as possible. Hold this stretch for 20 seconds and relax. Indoor alternatives Several of the exercises described in the general warm up can be used as indoor alternatives to walking if the weather is bad. Activities such as step ups, side stepping with arm press and marching, can all be done at a brisk pace and can be repeated several times to make a continuous 10 to 15 minute aerobic programme. 15

16 WALKING The walking programme Walking is an aerobic activity that involves moving the body s major muscle groups in a rhythmical motion that requires the heart and lungs to work harder to deliver oxygen to the working muscles. Taking part in short but continuous periods of aerobic activity on a regular basis will improve your stamina and make it easier for you to complete your daily working or social activities. This type of activity can also help control your levels of body fat. 12 week goal: Accumulate (build up) 30 minutes of brisk walking on at least 5 or more days of the week. Don t worry - you don t have to be able to do this straight away. Over the next 12 weeks this booklet will guide you to build up gradually until you can achieve this goal. This goal can be achieved by adding together shorter bouts of activity throughout the day to total 30 minutes a day: 3 blocks of 10 minutes 2 blocks of 15 minutes. If you don t walk often don t worry if this sounds too difficult. Over the next 12 weeks this programme will introduce you to walking in stages beginning with walking for just 10 minutes on 2 days of the week. Each week, the programme will guide you to increase the number of days and the number of minutes you walk. This slow and gradual approach will make it easier for you to adjust to this new healthy lifestyle. What to wear You should wear loose comfortable clothing which will keep you warm and dry if the weather is bad. Your should wear flat comfortable shoes which provide good support for your feet. Try not to carry any bags with you especially if they are heavy. 16

17 Weeks 1-3 WALKING The walking programme Target: walk continuously for 10 minutes on at least 5 days of the week Don t worry-you don t have to be able to do this straight away. Your task for the next 3 weeks is to build up gradually until you can walk continuously for 10 minutes on at least 5 or more days of the week. To help you achieve this, the programme will set you a weekly goal and give you ideas to help you achieve this goal. You can record your progress each week by filling in the activity diary on page 27 Week 1 Walking Goal: How many minutes? How many times? How many days? Walk continuously for 10 minutes Once per day 2 days or more of the week To achieve the goal for week one, here are some things you could try: Start by walking on flat ground and by going a short distance. Walk to the next bus stop instead of waiting for the bus. Get off the bus a stop earlier and walk the rest of the way. Park your car further away from your destination and walk. Take the dog for a walk instead of letting it out the back door. 17

18 Getting the pace right If you walk often then you should manage to walk for 10 minutes without stopping. Your goal is to focus getting your walking pace at a level that will improve your health. You should walk at a pace that you find comfortable. Your pace should be fast, but not over exerting. It should be a brisk walk but not so fast that you need to stop or that you feel breathless. You should start your activity off slowly and gradually increase your pace to a level that requires more effort than a stroll. Use the chart below as a guide to how briskly you should be walking. Look at the chart during or immediately after your walk and decide which statement and numbers corresponds to how all of your body feels (don t just think about your legs!). If you are walking at the right pace, you should feel that the exercise is somewhat hard ; the way you feel corresponds to on the scale. If the pace you have chosen feels too easy (6-11 on the scale) or too hard (15 20) then you need to readjust your pace on your next walk so that it is more suitable and corresponds to somewhat hard. How does the exercise session feel? 6 7 very very light 8 9 very light fairly light somewhat hard hard very hard very very hard 20 doddle! a doddle! a skoosh! a skoosh! whistle! sing! nae bother! nae pechin! bother! pechin! puffed! exhausted! puffed! worn oot! exhausted! worn oot! whistle! sing! talk! talk! gasp! gasp! 18

19 Weeks 1-3 Week 2 Walking Goal: How many minutes? How many times? How many days? WALKING Walk continuously for 10 minutes Once per day On at least 3 days or more of the week Great, you ve made it to week 2, now let s build on what you have achieved and increase the number of days you are walking on, from 2 to 3. This means doing something extra from the list in week 1 or coming up with your own ideas to achieve 10 minutes of walking on at least 3 days of the week. Here s some more ideas: If you are walking on your own, stick to areas that you are familiar with - choose busy, more populated areas. Walk to the local shop for a newspaper/milk instead of getting it delivered. Week 3 Walking Goal: How many minutes? How many times? How many days? Walk continuously for 10 minutes Once per day On at least 5 days or more of the week You ve almost achieved the goal for this section of the programme. All you need to do now is include activity on a further 2 days of the week. This means a little extra effort but if your choose activities that you enjoy it will become easier each day. Take a quick walking break at lunchtime, even if it s only round the block a few times. Choose places where you live or work which are interesting and reasonably flat-perhaps a local park, pathways, canal and river walkways and open spaces. 19

20 STRENGTHENING & TONING The strengthening and toning programme These exercises help to increase the strength and tone of your muscles. This will in turn improve your ability to perform tasks such as getting out of a chair, carrying shopping bags or lifting heavier objects. To increase strength and tone in our muscles, we need to get them doing a little more work than they are used to. This booklet will give you some examples of exercises which will work your main muscle groups and help you gradually increase the strength and tone of your muscles. There are also pictures and descriptions of each exercise to help you. Active advice! To ensure that you do these exercises safely, follow the advice below: Make sure that you are warm before doing these exercises e.g. after a walk or after completing the warm-up exercises on page 13-15; work your muscles through as full a range of movement as is comfortable; take your time to control the movements when doing these exercises each movement should take 3-4 seconds to complete from beginning to end; try to maintain good posture (back straight, tummy in) throughout the exercises don t hold your breath-try and breathe in a regular pattern; and by the end of the exercise you should feel that you have worked your muscles a little, but they should not feel painful. To help you perform the exercises each is accompanied with a description and a picture. The circled areas in the pictures show the general areas where you should feel the muscles working. 20

21 Progressing with your strength and toning programme Repetitions and sets When doing these types of exercises we will talk about repetitions and sets The pictures for each exercise will show the start position/finish position and the halfway position which represents one full movement or 1 repetition. 8 repetitions involves doing the same movement 8 times from start to finish and so on. A set refers to a set of repetitions. For example, when starting a new exercise we suggest that you try to do 8-15 repetitions or in other words, 1 set of 8-15 repetitions. Once you can do 15 repetitions easily, take 1 minute s rest and repeat a 2nd set of 8-15 repetitions. Once you can do 2 sets of 15 repetitions easily, adding a 3rd set of 8-15 repetitions will make your muscles work a little harder. Adapting the exercises Once you can easily complete 3 sets of 8-15 repetitions, you can adapt the exercise to make the same muscle group work a little harder. As your work your way through weeks 1 12, the exercises will gradually work your muscles a little harder. Remember - aim to build up to 3 sets of 8-15 repetitions before you try and adapt the exercises. Progress at your own pace. Using weights Some of the exercises may give you the choice of using weights to make the exercises slightly harder. The heavier the weight the harder the exercise will be. Always try the exercise without weights first. If you choose to use a weight you can use everyday household objects such as empty plastic bottles which can be filled with water to make them as heavy or as light as you need them to be you can put them inside plastic carrier bags to make them easier to hold. You can even use small tins (e.g. containing soup or vegetables) which can be easily held in your hands. If using plastic bottles, by adding a cup of water to the bottle you will increase the resistance by approximately 1/2 lb. We recommend that you experiment to find a comfortable starting weight. In the first instance try the exercise and if it feels easy (i.e. you can do more than 15 repetitions) then add another cup. 21

22 STRENGTHENING & TONING Weeks 1-3 To begin, make sure you are warm before doing these exercises. It is ideal to do these exercises after a walk or after completing the warm-up on page Target: perform 3 sets of 8-15 repetitions on 2-3 days of the week. Don t worry you don t have to be able to achieve this straight away. To help you achieve this, the programme will set you a weekly goal. 2 1 Week 1 Strengthening & toning goal: How many sets? 1 How many repetitions? 8-15 How many days? 2-3 days of the week Wall press This exercise works the muscles of the arms and chest. Stand facing a wall. Place your hands on the wall, slightly further apart than your shoulder width. Move your feet back until they are about two feet away from the wall. Slowly bend your arms so that your shoulders move towards the wall. Then push away from the wall so that you arms straighten (without locking your elbows). Single leg lifts This exercises works the leg (thigh) muscles. Sit in a high backed chair with your back firmly against the back of the chair. Straighten one leg then lift it until the thigh comes off the chair. Repeat the exercise for the other leg. You may lower your foot to the ground at any time just try to decrease the number of times you lower your foot each time you try the exercise. 22

23 Knee lifts Stand facing a wall, about 2 feet from the wall. Place your hands on the wall at shoulder height for support. Balancing on one foot, pull your other knee up towards your chest. Repeat this alternately with your right and left knee. You should feel the muscles in the lower abdomen area working while you perform this exercise. Legs seated to standing Stand with the back of your legs against a sturdy chair. Slowly sit down in the chair. Raise yourself to the standing position and repeat. If you find this hard work, use your hands to help you or take a rest in either the standing or seated position, and then try to reduce the rests each time you do the exercise. If you find the exercise easy, try to reduce the amount of times you sit down onto the seat. Week 2 Strengthening & toning goal: How many sets? 2 How many repetitions? 8-15 How many days? 2-3 days of the week Great you ve managed to get through all of the strengthening and toning exercises. All you have to do is add another set of the same exercises to your routine. Week 3 Strengthening & toning goal: How many sets? 3 How many repetitions? 8-15 How many days? 2-3 days of the week Your goal for week three is to increase your sets from 2 to 3 of each exercise. 23

24 FLEXIBILITY The flexibility programme By performing flexibility exercises regularly you can increase your Range of Movement (ROM) in your joints. This will help you to cope better with the simple tasks of daily life such as reaching up for things or bending down. Flexibility is important for all of us and it is something we should try to maintain and improve on as part of a general physical activity programme. How often should I do these exercises? Over the next 12 weeks of this programme, you will be presented with new flexibility exercises, you should aim to do these exercises on at least 2 3 days per week. Active advice! To ensure that you do these exercises safely, follow the advice below: These exercises should be performed in a controlled manner without bouncing and only once you are properly warmed up. Try and breathe normally while you stretch and avoid holding your breath in. You can repeat each stretch 2-3 times for greater effect. Make sure that you are warm before doing these exercises e.g. after a walk or after completing the warm-up exercises on pages 13-15; take your time to control the movements when doing these exercises; try to maintain good posture (back straight, tummy in) throughout the exercises; aim to hold the stretched position for about 20 seconds then relax; avoid holding your breath when doing these exercises - try and breathe in a regular pattern; try to avoid bouncing when holding the stretch; It is normal to feel a gentle pulling sensation in the belly of the muscle group as you stretch but you shouldn t feel any pain or discomfort while you stretch. If you do you should stop the stretch; don t try to stretch to far to soon; and by the end of the exercise you should feel that you have worked a little, but it shouldn t feel painful. The circled areas in the pictures will help you to see the general areas you should be feeling the stretch in for each position. 24

25 Weeks 1-3 To begin, make sure you are warm before doing these exercises. It is ideal to do these exercises after a walk or after completing the warm-up on page Target: each week for the next 3 weeks, your goal is to perform 1 set of each exercise on 2-3 days of the week. Calf stretch FLEXIBILITY Stand facing a wall with both feet pointing towards the wall. Place one foot closer to the wall than the other and place both hands on the wall. Bend the knee closest to the wall. Keep your back leg straight and push the heel of the back foot down into the floor. You should feel a stretch in the calf muscle of the back leg. Hold the stretch in this position and then relax. Repeat this exercise with other leg. Hamstring stretch at the wall Stand about 2 feet from a wall. Face the wall and place your hands flat against it at shoulder height for support. Place the heel of your right foot in front of you near to the wall, and very gently lean your upper body forward and straighten your knee. Hold the stretch in this position. You should feel a gentle stretch up the back of your leg and also in the calf muscle. You may need to move closer to or further from the wall to find the ideal position. Repeat this exercise using the left leg. If you find this exercise difficult or painful, try the easier option on the following page. 25

26 Easier option: Seated hamstring stretch Sit in an upright position on a chair with your knees bent at a 90 degrees angle and both feet resting on the floor. Place the heel of your right foot in front of you so that your right leg is almost straight, but keep a slight bend in it. Very gently lean your upper body forward and place your hands on your left knee. Hold the stretch in this position. You should feel a gentle stretch up the back of your leg and also in your calf muscle. Repeat this exercise using the left leg. Thigh stretch You can perform this stretch in either a standing or a lying position. Stand near a wall (use the wall for support) or lie on one side. Bend one knee bringing the foot towards your bottom, keeping your thighs pressed together. If you can, gently hold onto the arch of your foot with one hand and bring it closer to your bottom until you feel the stretch. If you can t reach your feet try holding onto your trouser leg instead. You should feel the stretch on the front of your thigh. Hold the stretch in this position. If you can t feel the stretch then bring your foot closer to your bottom. Repeat this exercise with the other leg. Full body stretch Either from a standing or a lying position slowly bring both arms overhead and gently stretch your self as tall (or long) as possible. Concentrate on lifting your shoulders and rib cage. You may feel it helps to take a deep breath in, hold the stretch in this position then exhale as you relax. 26

27 Weeks 1-3 Activity diary You can use this activity diary to record your progress as you work through the programme. Writing down your progress helps with motivation so try to fill it in after each activity or each week throughout the programme. You can also record how you felt during your walk from the chart on page 18. Time spent walking How did it feel? Strengthening & toning Flexibility Example Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 minutes set of 15 reps Completed all WEEK 1 WEEK 2 WEEK 3 27

28 WALKING Weeks 4-6 The walking programme Target: walk continuously for 10 minutes, twice per day on at least 5 days of the week Well done, you ve made it to week 4! The programme steps up a gear and your task is to extend the number of minutes of walking you do so that you walk continuously for 10 minutes on 2 occasions per day on 5 or more days of the week. Over the next 3 weeks, the programme will help you achieve this target. Remember to keep a note of your activities in your activity diary on page 36. Week 4 Walking Goal: How many minutes? How many times? How many days? Walk continuously for 10 minutes Once per day 5 days or more of the week Additional goal: On two or more days, add another 10 minute block to your programme If you are unaccustomed to walking, the best way to increase the amount of minutes you do is to accumulate it in short bouts over the course of a day. Here are some of the things you could do over the course of a day to total 20 minutes of walking: Walk to the next bus stop instead of waiting for the bus on the way to work, and on the return trip get off the bus a stop earlier and walk the rest of the way home. Walk to a friend s house for tea and walk home. Walk the dog in the morning and also in the afternoon. Walk the kids to school and then walk home. 28

29 Weeks 4-6 Week 5 Walking Goal: How many minutes? How many times? How many days? WALKING Walk continuously for 10 minutes Once per day 5 days or more of the week Additional goal: On 3 or more days, add another 10 minute block to your programme If you ve managed to do some of the activities given in weeks 1 4 then perhaps you just want to stick with these and try to increase the number of 10 minute blocks you spend doing them on at least 3 days this week. Remember to record your progress in your activity diary. Week 6 Walking Goal: How may minutes? How many times? How many days? Walk continuously for 10 minutes Twice per day On at least 5 days or more of the week Now you are ready to extend the amount of time you spend walking to 5 or more days of the week. You ll be getting used to walking and so be more likely to choose walking as the alternative travel option whenever possible. Remember to record your 2 x 10 minute blocks of walking in your activity diary. 29

30 STRENGTHENING & TONING Weeks 4-6 The strengthening & toning programme Congratulations on reaching the second phase of the strengthening & toning programme. It is vital that you warm up for these components if you don t perform them immediately after your walk. Use the general warm up exercises on pages As before, remember to follow the advice on page 20. These exercises are a little harder and will allow you to gradually progress with the exercises you did during weeks 1-3. Some of the exercises will also give you suggestions to make the exercise easier or harder. Target: perform 3 sets of 8-15 repetitions on 2-3 days of the week. If you are ready to progress, start week 4 by doing 1 set of 8-15 repetitions of the following exercises. As in weeks 1-3, once you can do 1 set of 8-15 repetitions, progress by adding another set of repetitions for each exercise each week, or earlier if you feel you are able to do so. Box press-ups Kneel down on the floor, (you can put a mat or a couple of towels down for padding). Place your hands on the floor so that they are just over shoulder width apart with your fingers pointing straight ahead. Looking down towards the floor and keeping your stomach tucked in, gently lower your chest and shoulders towards the floor. Then gently straighten your arms, raising your chest and shoulders off the floor. If you find this difficult, take a rest when you return to the start position. Easier option: wall press Continue with the wall press from weeks 1-3 on page

31 Arm curls Start with between 1-5lbs if using weights or water filled bottles. Stand with your arms at your side. Hold your weights/tins in your hand or by the handles of the bottles or carrier bag. Keep your upper arms and elbows by your side. Lift the weight/bottles towards your shoulders, keeping your elbows close to your side. Count to 2 as you lift up. Gently lower the weights/bottles back to the starting position, count to 4 as you do this. Assisted knee bend Place both hands on a sturdy table or chair to keep your balance. Stand with your feet a little over hip width apart with your feet pointing forwards. Stand tall, keeping your back straight & stomach tucked in. Keeping your hands on the table/chair, slowly bend your knees as if you are about to sit down on an imaginary chair, and then slowly straighten your legs again. Make sure you don t bend your knees too much to the extent that you struggle to straighten them again. Easier option: Continue with the sitting standing exercise from weeks 1-3 page 23. Harder option: Try to let go of the chair- keeping it within reach for balance if you need it. 31

32 Side leg raise Stand near a wall so you can use it for support. Stand side onto the wall and move your outside leg (furthest away from the wall) away from the other foot and up, away from the ground. Keep your feet parallel with your toes pointing forward. Keep each movement controlled, and try not to swing your hips. Basic back extension This exercise works the muscles in the lower back. Lie on your front with your hands placed under your chin with your elbows pointing out to either side. Slowly, and in a controlled manner, raise your head and chest up from the floor. Your arms should straighten slightly but don t try and push too hard or too high with your arms let your back do the work. Try to hold the position for a couple of seconds and then gently lower your shoulders back towards the floor. Keep your head and eyes looking at the floor throughout this exercise. Easier option: take a rest in between each repetition when your chest returns to the floor. Harder option: Advanced back extension keep your hands touching your chin with your elbows pointing out to the side and raise your hands and elbows off the floor as well as your chest. 32

33 Weeks 4-6 FLEXIBILITY The flexibility programme Congratulations on reaching the second phase of the flexibility programme. It is vital that you warm up for these components if you don t perform them immediately after your walk. Use the general warm up exercises on pages Target: Over the next 3 weeks of the flexibility programme, you should aim to do these exercises on at least 2 3 days per week. Remember, aim to hold each stretched position for 20 seconds, then relax. Calf stretch Stand facing a wall with both feet pointing towards the wall. Place one foot closer to the wall than the other and place both hands on the wall. Bend the knee closest to the wall. Keep your back leg straight and push the heel of the back foot down into the floor. You should feel a stretch in the calf muscle of the back leg. Hold the stretch in this position and then relax. Repeat this exercise with other leg. Hamstring stretch at the wall Stand about 2 feet from a wall. Facing the wall and place your hands flat against it at shoulder height for support. Place the heel of your right foot, in front of you near to the wall and very gently lean your upper body forward and straighten your knee. You should feel a gentle stretch up the back of your leg and also in the calf muscle. You may need to move closer to or further from the wall to find the ideal position. Hold the stretch in this position and then relax. Repeat this exercise using the left leg. If you find this exercise difficult or painful, try the easier option on the following page. 33

34 Easier option: Seated hamstring stretch Sit in an upright position on a chair with your knees bent at a 90 degrees angle and both feet are resting on the floor. Place the heel of your right foot in front of you so that your right leg is straight but keep a slight bend in it. Very gently lean your upper body forward and place your hands on your left knee. Hold the stretch in this position. You should feel a gentle stretch up the back of your leg and also in your calf muscle. Repeat this exercise using the left leg. Thigh stretch You can perform this stretch in either a standing or a lying position. Either stand near a wall (use the wall for support) or lie on one side). Bend one knee, bringing the foot towards your bottom, keeping your thighs pressed together. If you can, gently hold onto the arch of your foot with one hand and bring it closer to your bottom until you feel the stretch. If you can t reach your feet try holding onto your trouser leg instead. You should feel the stretch on the front of your thigh. If you can t feel the stretch then bring your foot closer to your bottom. Hold the stretch in this position and then relax. Repeat this exercise with the other leg. 34

35 Side reach Stand with your arms at your sides, place your feet shoulder width apart and slightly bend in your knees. Slowly reach upwards as high as possible with one hand. This should cause you to bend to the one side just a little bit. Hold the stretch in this position and then relax. Repeat this exercise with the other hand. Triceps stretch In either a seated or a standing position raise your right arm up and drop the hand back between your shoulders blades (or behind your head). If you can, reach up with your left hand and gently pull your right elbow towards your head. If you can t manage this lift your left hand up and place it on the back of your right arm and push your right arm back moving your right hand down your back until you feel a stretch in the back of your right upper arm and shoulder joint. Hold the stretch in this position and then relax. Repeat this exercise for the other side. 35

36 Weeks 4-6 Activity diary Keep charting your progress by filling in your activity diary for weeks 4 6. Time spent walking How did it feel? Strengthening & toning Flexibility Example Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday 2x10 minutes sets of 15 reps Completed all WEEK 4 WEEK 5 WEEK 6 36

37 Weeks 7-9 You are now halfway through the programme and should have been active for the past 6 weeks now well done! We hope that you are finding rewards from taking part in regular activity. If you haven t managed to complete each week s activities because you have been ill or have had other commitments don t feel that you have to drop out of the programme altogether - you can restart your activity programme by repeating weeks 1 or 2 again. Keep going! Top tips to help you stick to the activity programme Support If you are finding it difficult to motivate yourself then why not encourage a friend or relative to come on your walk with you? Having a chat as you walk or discussing the things you see may help the time pass more quickly. Alternatives If on some occasions the weather is too bad to go outside for you to walk then you could try to find an indoor area like a shopping centre as an alternative. If this isn t feasible for you, don t worry: you can do the indoor alternatives on pages Why don t you put on your favourite music and dance to a couple of songs. You could follow this with a couple of minutes of step ups and marching on the spot. All of these types of aerobic activities are an indoor alternative to walking remember that any activity you do should be at a comfortable pace. Achievement Think about what you have achieved in the last 6 weeks. If you are finding everyday things like going for shopping or doing the housework or gardening easier as a result of increasing your regular activity then congratulate yourself and remember these additional benefits if you ever feel like missing a session. Remember to put a note in your activity diary (page 47) to remind yourself of your progress. 37

38 WALKING Weeks 7-9 The walking programme Target: walk continuously for 10 minutes, three times per day on at least 5 days of the week The programme steps up a gear and your task over the next 3 weeks is to extend the number walking sessions you do so that by week 10 you have achieved the recommended amount of physical activity necessary for good health. Week 7 Walking Goal: How may minutes? How many times? How many days? Additional goal: Walk continuously for 10 minutes. Twice per day. On at least 5 days or more of the week. On 2 or more days, add another 10 minute block to your programme. On the 2 days that you choose to be active for 30 minutes in total, you can achieve this in 2 ways: 2 blocks of 15 minutes / day; or 3 blocks of 10 minutes / day. If you ve managed to do some of the walking activities given in the previous weeks then perhaps you just want to stick with these and try to increase the amount of time you spend doing these things. If you want to try 2 blocks of 15 minutes instead of 3 blocks of 10 minutes here are a few combinations you might consider: take the dog for an extra 5 minutes walk to total 15 minutes + increase the time you spend on your lunchtime walk to total 15 minutes. Walk two bus stops as part of your journey to your destination + get off the bus two stops early as part of your return journey. 38

39 Weeks 7-9 Week 8 Walking Goal: How may minutes? How many times? How many days? Additional goal: WALKING Walk continuously for 10 minutes. Twice per day. On at least 5 days or more of the week. On 3 or more days, add another 10 minute block to your programme. This week s task is to increase the number of days you accumulate 30 minutes of brisk walking on to 3 days or more this week. You ve made excellent progress over the past 8 weeks so adding a small amount to your existing programme isn t going to hurt too much. Week 9 Walking Goal: How may minutes? How many times? How many days? Walk continuously for 10 minutes. Three times per day. On at least 5 days or more of the week. Good progression! Keep going - you ve almost reached the goal for good health! Remember, it s up to you how you how you choose to build activity into your life so make life easier for yourself by fitting activity into your lifestyle. Here s some options available to make life easier and being active enjoyable: Accumulate your 30 minutes of brisk walking in blocks of 10 or 15 minutes. Alternate the days of the week that you spend being active so that you total at least 5 days over the course of weekends and weekdays. On the days when you have more time at your disposal you may be able to extend the time you spend walking continuously to 20 minutes, or even choose to do your 30 minutes all at once! By this point in the programme, if you have managed to achieve 30 minutes of brisk walking in blocks of 10 or 15 minutes on 5 or more days of the week then the good news is that you are now doing enough activity to gain many health benefits! 39

40 STRENGTHENING & TONING Weeks 7-9 The strengthening & toning programme Welcome to week 7-9 of the strengthening & toning programme. There are new exercises in this section that will aim to work more muscle groups in your body. Target: perform 3 sets of 8-15 repetitions on 2-3 days of the week. As with before, aim to progress each week by adding 1 more set of exercises to your routine. Start week 7 by doing 1 set of 8-15 repetitions of the following exercises. Once you can do 1 set of 8-15 repetitions, progress by adding another set of repetitions for each exercise each week, or earlier if you feel you are able to do so. Single arm row This exercise will work the muscles in your upper back and upper arm. Stand with your feet shoulder-width apart. Bend forward from the waist and support yourself by placing your left hand on a sturdy table or on the wall. Hold your weight/bottle in your right hand. Pull the weight/bottle up towards your right shoulder and gently lower it again until your arm is straight. Try to keep your shoulders level throughout the exercise and keep your stomach tucked in. Once you have completed 8-15 repetitions, perform the exercise with the left arm. 40

41 Lateral raises This exercise works the muscles in your shoulders and your upper arms. Start with between 1-5lbs. Hold the weights/bottles in your hands so that your palms are facing your side. Gently lift the weights/bottles up and out to the side to your shoulder height. Count to 2 as you raise your arms up. Gently lower your arms back down to your sides to a count of 4. Keep your palms facing downwards throughout the exercise. Easier option: Use a lighter weight and keep your arms bent at right angles. Harder option: Increase the weight/put another cup of water in the water bottle. Squats This is very similar to the assisted knee bend on page 33 but without the aid of the chair. Stand near to a wall or chair so that you can use them for balance should you need to. Place your feet a little over hip width apart with your feet pointing forwards. Stand tall, keeping your back straight and stomach tucked in. Slowly bend your knees as if you are about to sit down on an imaginary chair and then slowly straighten your legs again. Make sure you don t bend your knees too much to the extent that you struggle to straighten them again. Easier option: Assisted knee bend exercise. Week 4-6, Page 31. Harder option: you can use some hand held weights by holding the weights close to the sides of your thighs as you do the exercise but make sure you keep your balance. 41

42 3 /4 Press-ups Kneel down onto the floor (you can put a mat or a couple of towels down for padding). Place your hands on the floor so that they are just over shoulder width apart, with your fingers pointing straight ahead. Gently slide your hips forward so that you flatten your back you may need to walk your hands slightly further forwards to enable you to do this. Looking down towards the floor and keeping your stomach tucked in, gently lower your chest and shoulders towards the floor. Then gently straighten your arms, raising your chest and shoulders off the floor. Easier option: Take a rest when you return to the start position or continue with the box press-up from weeks 4-6, page

43 Weeks 7-9 STRENGTHENING & TONING Basic abdominal curls Place a couple of towels or a soft mat on the floor. Lie on your back with your knees bent and your heels on the floor. Place your hands on the top of your thighs. Gently slide your hands up your thighs towards your knees, raising your shoulders and your head off the floor. Don t strain your neck keep a space between your chin and your chest. Easier option: Take a rest in between each repetition when your head and shoulders are on the floor. Harder option: Change your arm position so that your fingers are touching your ears, with your elbows pointing out the side but don t pull your neck as you raise your shoulders upwards. 43

44 FLEXIBILITY Weeks 7-9 The flexibility programme Well done, you ve reached the third phase of the flexibility programme! Target: each week for the next 3 weeks, your goal is to perform 1 set of each exercise on 2-3 days of the week. It is important that you make sure your muscles are warmed up before undertaking these exercises so remember to do the general warm up first or take part in the walking activities.try and breathe normally while you hold each stretch - aim to hold each stretch for 20 seconds. Calf stretch Stand facing a wall with both feet pointing towards the wall. Place one foot closer to the wall than the other and place both hands on the wall. Bend the knee closest to the wall. Keep your back leg straight and push the heel of the back foot down into the floor. You should feel a stretch in the calf muscle of the back leg. Hold the stretch in this position and then relax. Repeat this exercise with other leg. Hamstring stretch with calf Place the heel of your right foot in front of you and bend your left knee. Place your hands on the thigh of the bent leg and very gently lean your upper body forward, keeping your back straight until you feel a gentle stretch up the back of your upper right leg. Once in position lift the toes of your right leg up towards to feel an additional stretch in your calf muscle of the same leg. You may need to move your position slightly to get into the right position for the stretch. Once you can feel the stretch, hold the position. Repeat this exercise using the left leg. 44

45 Weeks 7-9 Thigh stretch FLEXIBILITY You can perform this stretch in either a standing or a lying position. Stand near a wall (use the wall for support) or lie on one side. Bend one knee, bringing the foot towards your bottom, keeping your thighs pressed together. If you can, gently hold onto the arch of your foot with one hand and bring it closer to your bottom until you feel the stretch. If you can t reach your feet try holding onto your trouser leg instead. You should feel the stretch on the front of your thigh. If you can t feel the stretch then bring your foot closer to your bottom. Hold the stretch in this position and repeat this exercise with the other leg. Shoulder and chest stretch From a standing position with a slight bend in the knees, clasp your hands together behind your back and keep your arms straight. Very gently raise your arms backwards and upwards as far as is comfortable. Keeping your hands clasped, hold the stretch in this position. You should feel the stretch in the shoulders and chest region. If you find the above stretch uncomfortable on your neck, try the following stretch instead. 45

46 Chest Stretch From a standing position with a slight bend in the knees, place your hands on your buttocks. With your arms bent, try and squeeze your elbows backwards and together until you feel a gentle stretch in your chest and shoulders. Hold the stretch in this position and then relax. Floor hamstring stretch Sitting on the floor straighten your left leg forward keeping your toes facing up towards the ceiling. Bend your right leg in towards the inner thigh of your left leg and sit yourself up on your buttocks. Keeping your back straight and your head up, very gently lean forward, reaching your arms out towards your toes until you feel a gentle stretch in the back of the thigh of your straight leg. Hold the stretch in this position and then relax. Repeat this exercise on the opposite side. 46

47 Weeks 7-9 Activity diary Chart your progress for weeks 7 9. Time spent walking How did it feel? Strength Flexibility Example Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday 3x10 minutes sets of 15 reps Completed all WEEK 7 WEEK 8 WEEK 9 47

48 WALKING Weeks The walking programme Target: your goal from now on is to maintain the recommended level of physical activity for good health you have achieved by now. If you wish, try to extend the amount of time you spend walking continuously to total 30 minutes or more. Weeks If you are now managing minutes of continuous walking and want more of a challenge, you can make your walks longer and more intense, maybe not every day, but perhaps once or twice a week. Here are some options you might consider if you would like to increase the amount of activity you do: You might want to design a circular route that links your local shop with other local features. Add 3 or 4 minutes to each session so that in three weeks time you are walking continuously for almost 30 minutes. In poor weather conditions you may want to include an indoor shopping centre on your route ( no excuses! ). Increase the distance you walk before you increase the pace or gradient. Increase the intensity of your walk by increasing the pace or by choosing a route with a hill or two perhaps one session like this once or twice a week is enough to give you the extra challenge! Explore new areas of interest! Perhaps you could get the bus to a park or open space at the other side of town and explore it on foot. A local walking scheme may be able to give you ideas for routes which you could then do by yourself, with friends and family. See page 57 for contact details. 48

49 For those who can comfortably walk for 30 minutes For the next three weeks, try to make a mental or written note of the distance you manage to walk during your 30 minutes. You can use landmarks, i.e. buildings, trees, road signs or lamp posts, to mark the end or midway turning point in your walk. Try to walk a little bit further in the 30 minutes period each day. This means you will have to walk just a little bit faster in order to finish within the 30 minutes. 49

50 STRENGTHENING & TONING Weeks The strengthening & toning programme You have reached the last component of the strengthening & toning programme. You have now gradually progressed with a number of exercises that work different muscle groups. This section will combine a selection of these exercises aiming to give you a good overall strength and toning routine, working all of your muscle groups. Target: perform 3 sets of 8-15 repetitions on 2-3 days of the week. As before, aim to progress each week by adding 1 more set of exercises to your routine. Start week 10 by doing 1 set of 8-15 repetitions of the following exercises. Once you can do 1 set of 8-15 repetitions, progress by adding another set of repetitions for each exercise each week, or earlier if you feel you are able to do so. If you find any of the exercises too difficult or too easy remember to choose the easier or harder options given with each exercise in the previous sections. Remember to make sure you can do 3 sets of 8-15 repetitions before you try and adapt the exercise to a more difficult option. Squats Side leg raises Upright rowing Arm curls 50

51 Lateral raise 3/4 press up or full press-up Harder option: Try a full press-up. Get yourself into the starting position for a 3/4 press-up. Then place your toes onto the floor and rise-up onto the balls of your feet lifting your knees up off the floor and straightening your legs. Looking down towards the floor and keeping your stomach tucked in, gently lower your chest and shoulders towards the floor. Then gently straighten your arms, raising your chest and shoulders off the floor. intermediate Advanced Basic Advanced Basic abdominal curls or advanced abdominal curls Harder option: Advanced abdominal curls Change your arm position so that your fingers are touching your ears, with your elbows pointing out to the side but don t pull your neck as you raise your shoulders upwards. Basic back extension or advanced back extension Harder option: Advanced back extension Keep your hands touching your chin with your elbows pointing out to the side and raise your hands and elbows off the floor as well as your chest. Basic Advanced 51

52 FLEXIBILITY Weeks The flexibility programme Congratulations on reaching the final component of the flexibility programme! The programme introduces a couple of new flexibility exercises for you to try over the next 3 weeks. Target: aim to do all of the exercises on at least 2-3 days of the week, each week over the next 3 weeks. It is important that you make sure your muscles are warmed up before undertaking these exercises so remember to do the general warm up first or take part in the walking activities. Neck stretch The neck area is very delicate area and should not be stretched by head circling. The following exercises are designed to allow you to stretch the neck area in a safe and controlled manner. In a comfortable standing position slowly turn your head to look as far to your left as possible while keeping your body facing forward. Hold the stretch in this position and then relax. Return to the start position and then repeat this exercise looking to the right. Hamstring stretch lying on floor Lying on your back, bend one knee and then the slowly bring your other knee up towards your chest. Place your hands behind the knee of the raised leg and gently pull the knee slightly closer towards your chest. Make sure you keep your head on the floor and that you relax your neck and shoulders. When doing this exercise you should feel a stretch in the back of the thigh. Hold the stretch in this position and then relax. Repeat this exercise with the other leg. 52

53 Weeks FLEXIBILITY Thigh stretch lying on floor Lying face down on the floor bend one knee bringing the foot towards your bottom. If you can, gently hold on to the arch of your foot with one hand and bring it closer to your bottom until you feel the stretch. You should feel the stretch on the front of your thigh. Hold the stretch and repeat with the other leg. Full body stretch Either from a standing or a lying position slowly bring both arms overhead and gently stretch yourself as tall (or long) as possible. Concentrate on lifting your shoulders and rib cage. You may feel it helps to take a deep breath in, hold the position and then exhale as you relax. Shoulder stretch In either a seated or standing position bring your right arm across the front of your chest. Use your left hand to gently press the right upper arm slightly further across your chest towards your left side. You should feel a stretch in the muscles of your shoulder and upper arm. Hold the stretch in this position and then relax. Repeat this exercise with your left arm. 53

54 Activity diary Chart your progress for weeks Time spent walking How did it feel? Strength Flexibility Example WEEK 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday WEEK 11 Tuesday Wednesday Thursday Friday Saturday Sunday Monday WEEK 12 Tuesday Wednesday Thursday Friday Saturday Sunday 2x15 minutes sets of 15 reps Completed all 54

55 What now? Staying power! Well done! You have been exercising for 12 weeks and have reached the recommended level of physical activity for good health. You are now at the stage where exercising is becoming a regular routine. Keep up this healthy activity you could even try new activities such as swimming, cycling or dancing to substitute for walking. The principles are exactly the same: enjoy your physical activity; be active at a comfortable pace check how you feel ; you shouldn t feel any pain; be active with friends and family; keep a diary of your activity; and adapt you activity to fit in with the demands of your life! Remember physical activity does not need to be hard to provide direct health benefits. Participating in moderate-intensity physical activity is a vital component of a healthy lifestyle for people of all ages and abilities. 55

56 Advanced activity goals If you found the 12 week activity programme enjoyable but want more challenge and would also like to improve your fitness, then you could aim to increase the effort and amount of time you spend on the activity. While activity at a higher intensity or performed longer offers more health benefits, this level of activity may not be a realistic goal for everyone, at least not to start with. Advanced goal: 20 minutes (all in one go) or more of vigorous intensity activity on 3 or more days of the week This advanced goal requires you to exert effort at a vigorous intensity continuously for at least twenty minutes. What is vigorous-intensity physical activity? Vigorous-intensity physical activity generally requires sustained, rhythmic movements and refers to a level of effort equivalent to a "perceived exertion" of 15 or greater on the how you feel scale (page 18); any activity that burns more than 7 kcal/ min; or the effort a healthy individual might expend while jogging, cutting the grass with a nonmotorised lawn mower, chopping wood, participating in aerobic classes, swimming continuous laps, or cycling uphill, for example. Vigorous-intensity physical activity is intense enough to represent a substantial challenge to an individual and results in a significant increase in heart and breathing rate. 56

57 Physical activity contact details For further information about local opportunities for being physically active contact your local council s leisure and recreation department. Their number will be in the phone book We hope you have enjoyed this 12 week programme and wish you luck with your future activity choices. If you stop your regular programme for any reason, then follow the advice in this booklet and begin again gradually. There are many healthy walking initiatives operating throughout Greater Glasgow and Clyde. For more information about opportunities in your local area contact: Paths to Health Inglewood House Tullibody Road Alloa FK10 2HU Tel info@pathstohealth.org.uk 57

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