Think fit! Activity inspirations

Transcription

1 Think fit! Activity inspirations You can use these facts and ideas as inspirations in communications to employees by , voic , in letters etc. The working day 1 Motivate! 1 Before work 2 At work 3 At lunchtime 4 After work 5 Leisure time 6 Did you know that 8 Walking 10 Ways to add variety to your walk 11 References 12

2 The working day Physical activity can be done at any time, anywhere and by anyone There are 1,440 minutes in the day. Find 30 of them to do a little activity! Make activity a priority. You can always find the time to fit in the things that you want to do! Motivate! Recognise the activity that you are already doing. Congratulate yourself and build on this Get an exercise buddy or partner. Activity is always more fun with a friend Listen to other people and pick up tips and ideas on how to be active Buy a new piece of equipment to keep you motivated such as clothes, shoes or a pedometer Don t get discouraged if you don t see immediate results Try new activities. Variety is the spice of life! Find a role model preferably someone who started at the same activity level that you are at now. Talk to them and be inspired by their success Set yourself small, specific, measurable and achievable activity goals. Write them down Place your activity goals somewhere you look every day for example, on the bathroom or bedroom mirror, or fridge Write down how good you felt when you were active and keep this handy for when you are struggling for motivation Keep an exercise diary and plan a schedule of activity for the week If you are really not in the mood or are lacking the energy to be active, have a break and start afresh the next day. A rest may do you good and remind you what you are missing. Think fit! Activity inspirations 1

3 Park away from your workplace, or get off the bus one stop earlier and walk the rest of the way. Before work Don t put off being active until tomorrow. Start today! If you are a morning person, why not get up that bit earlier and fit an exercise session in before work? Develop an exercise habit. It takes about four weeks to form a habit, so keep at it! The lighter mornings and evenings of the summer months provide the perfect opportunity to fit more activity into your daily schedule Arrange to meet with a colleague who lives close by and walk all or part of the way to work When brushing your teeth, balance on one foot and then the other Keep moving when waiting for the bus, train or tube Instead of getting the morning paper delivered to your house, walk down to the shop to pick one up Take the dog for a brisk walk before work. They need exercising too! Exercise a little each day rather than doing a lot today and nothing for the rest of the week Do five simple stretching exercises while waiting for the kettle to boil Stand up, stretch or walk about frequently when on train journeys Pack your gym bag the night before and leave it by the front door as a reminder to be active the next day Do some stretching activities. Slow and gentle stretches, like yoga, are a great way to warm up your muscles, tendons and ligaments and help you wake up Create a walking bus with other employees in your area, even if it s only for the summer months Start the day with something that makes you smile, like a splashy water aerobics class Jump rope for 10 minutes after you get up. Think fit! Activity inspirations 2

4 If you have to go on business trips, choose hotels with fitness centres, swimming pools or areas where you can walk. At work Get active. Every move counts! Schedule walk-and-talk meetings to brainstorm about projects as you walk around the workplace Have an extra snack in the morning and then use your lunchtime to do some activity Do some stretches at your desk throughout the day Choose to use a printer down the corridor or in the next room Always use the stairs rather than the lift. If you already use the stairs, go up two at a time Ask active people how they stay motivated Observe recommendations for breaks while working at your desk and use them as opportunities to be active (1-2 minutes every half hour, 5 minutes every 1-2 hours, 30 minutes every 3-4 hours etc) When you re on the phone, get up and do some calf-raises, or march on the spot Instead of ing a colleague in the same building, get up and walk to them Take a 5-minute activity break three times a day.you will be more productive afterwards and be working towards helping your health too Keep a resistance band at your desk and do whatever exercises you can during the day Put rubbish in the furthest bin away from your workstation Set an alarm clock every hour at work to remind you to stretch and move about Use a toilet on a different floor and take the stairs to get there Squeeze a stress ball or tennis ball at your desk Leave a few minutes early for meetings to get up and stretch your legs. Think fit! Activity inspirations 3

5 Plan to do something active at lunchtime each day. It all counts! At lunchtime Go for a walk at lunch. A little activity is a better refresher than caffeine! Block out the same period every day in your diary to do exercise. That way it becomes a routine Plan ahead. Think of alternative options for exercising if your routine gets disrupted Don t be put off by the thought of going for a walk in the cold weather. Wear layers that you can remove as you get warmer While in a queue, stand with a straight body posture and practise squeezing your stomach muscles in Buy a pedometer, and increase the number of steps you do by 10% each week. Aim for a total of 10,000 steps a day Choose a place to have lunch which is a 10-minute walk away Try letting something go! Are there any times at lunchtime when you re inactive? Could you stop the inactivity to make time for your health? Count how many flights of stairs you climb in a day. Increase the number of flights you climb by three or more Keep your kit bag handy by your desk in case you unexpectedly get the chance to go to the gym or for a walk or run Plan out walking routes around the grounds of your workplace and produce a map so that others can join in Change your activity pattern or schedule if you are battling with boredom: try different activities at a different time of day or in a different place Make sure you have one indoor walk route for example, round a shopping centre for when the weather is bad Encourage your employers to supply company umbrellas for all to use Try something that helps you find the child in you again like flying a kite. Think fit! Activity inspirations 4

6 If you enjoy being active outside, this doesn t need to stop in the winter months. Plan ahead so the activity you do fits into daylight hours. After work Choose wisely. Do activities that you find fun and enjoyable Become an active role model for colleagues at work. Arrange a group to play a game after work Find out about exercise classes and/or groups that are close to your place of work Think of an activity you have always wanted to do and give it a go Active commuting is a great way to save on petrol, fares and commuter stress. Why not cycle home from work? When the nights are dark, get involved in activities that you can do indoors Meet up with friends and go for a swim Don t let others lead you astray. Explain why you want to be more active and invite them to get involved too When there are no stairs, walk up the escalator Join a club that emphasises activity If you ve had a hard day at work and you don t feel like making an effort, remember that activity gives you energy and makes you feel good Go for a sociable walk with family or friends after your evening meal Ask about interdepartmental or staff sport leagues running in your workplace Go shopping with friends rather than sitting talking What do other people do in your area? Check your library or council to find out about groups like walking clubs, dancing, swimming groups, cycling clubs or yoga Plan some errands that require walking Work out with an exercise video Motivate a friend to start doing something active or try something new Look for opportunities to be active Be an active role model for your family and start to do some activities that you can all enjoy together Take part in a charity event to get active, be healthy, socialise and raise money. Think fit! Activity inspirations 5

7 Think of activity as an opportunity, not a chore. It s an opportunity to socialise, improve your health and explore your surroundings or the outdoors. Leisure time Take up an active hobby that you enjoy doing Put an exercise mat or fit ball in front of your TV and do resistance exercises such as sit-ups and leg-lifts as you watch TV Think about other activities you can do if your plans have to be cancelled due to bad weather or other priorities When unloading your shopping, take one bag in at a time to increase your activity Work in the garden, cutting the grass or raking leaves Read as you cycle on a stationary cycle at home or at the leisure centre Encourage your child to go for a bike ride and cycle or walk with them Read about different types of activity in books or magazines to inspire and educate yourself. Get moving and keep moving Hand wash the car rather than paying to put it through the carwash Use the stairs as much as possible. See if you can double or treble the number of flights you climb Have a day without the TV, video or hi-fi remote Plan active days with friends or family, or alone. Go for a walk in the countryside, the park or a zoo Find more active ways of doing what you would usually do. For example, do some housework whilst watching TV Listen to your favourite music while exercising on a stationary cycle at home Make a Saturday morning walk, cycle, swim or activity a family habit Walk up and down the sidelines at your child s sports practices or games and get other parents to join in Think fit! Activity inspirations 6

8 During the TV adverts, get up and walk around the house, climb the stairs or do some stretches Join in an activity that your children already enjoy Spring clean your house and count the work you do as part of your daily physical activity Play games at your next family barbecue or party Save electricity and get a good workout: put away your electric mixer and use a spoon instead When playing golf, carry your clubs or pull a golf cart rather than hiring a buggy Coach your child s sports team Eat less on a day you aren t active. Balance your food intake with your activity output. Weekends are a good time for activity. There is more time to relax, and it makes a change from sitting around the house. Put things into perspective! How often do you sit and do nothing for 30 minutes? Be active and improve your health and well-being Get your family involved. Take time to have fun playing with your children in the park Be creative. Decrease the time you are inactive by finding alternative activities Consider taking active holidays such as cycle touring or trekking trips Choose to exercise in a calming place like a beach, a park or on a riverbank. Think fit! Activity inspirations 7

9 Inactive individuals are almost twice as likely to have a heart attack as active people of the same age (Blair et al, 1999). Did you know that Physical activity can be done by anyone! It is simply any bodily movement which is produced by the muscles and results in energy expenditure (calories burned) If you are inactive, you are more likely to develop diabetes, obesity or hypertension (high blood pressure), all of which increase the risk of coronary heart disease Everyday activity can count towards your daily activity goal. Raking in the garden, hoovering, washing the car or window cleaning all count Any activity is better than no physical activity at all.you can achieve your recommended 30 minutes of physical activity each day by accumulating shorter bouts of activity of 10 minutes or more A person who walks 10,000 steps per day will burn between 1,750 and 2,450 extra calories per week compared to someone who takes an average amount of steps (between 3,000 and 5,000 a day). This is the energy equivalent of gaining or losing half a pound each week Physical inactivity is a major health risk and is one of the top ten leading causes of death and disability in the world (World Health Organization, 2002) Up to 37% of deaths from coronary heart disease are attributable to inactivity (McPherson, Britton et al, 2002) A combination of three types of activities will help keep your body healthy. These are: aerobic activities that involve the use of large muscle groups over prolonged periods in rhythmical activities such as walking, running, machine-based stair-climbing, swimming, rowing, dancing or skipping strength activities such as lifting and carrying, and flexibility activities such as stretching, reaching and bending. Think fit! Activity inspirations 8

10 Walking up a flight of stairs burns three times more calories than taking the lift There s good news if you are inactive the greatest increase in health benefit from physical activity comes to inactive people who start to take regular, moderate intensity physical activity Doing physical activity that promotes strength and flexibility twice a week will make everyday activities easier Thirty minutes of weeding the garden or waxing the car is equivalent to 30 minutes of walking at 4mph Compared with the amount of physical activity we were doing 50 years ago, we are currently doing the equivalent of a marathon a week less physical activity now! A brisk 1 mile walk of 20 minutes burns around 100 calories. That is as much as swimming for 10 minutes, playing a leisurely game of football for 12 minutes or doing aerobics for 16 minutes You don t have to join a gym or take up sport to get active. Everyday activities such as housework contribute to the accumulation of the recommended amount of daily physical activity and they don t cost anything to do. The table below shows the number of calories used (by an individual of average weight) for each weekly activity. Type of activity Done for 30 minutes at moderate intensity Gardening Housework Ironing Mopping Raking Shopping for groceries Hoovering Washing the car Weeding Window cleaning Calories Used Think fit! Activity inspirations 9

11 Walking Walking is the nearest activity to perfect exercise. (Morris and Hardman, 1997) Did you know that A person who walks 10,000 steps per day will burn between 1,750 and 2,450 extra calories per week compared to the average person who takes between 3,000 and 5,000 steps a day. This is the energy equivalent of gaining or losing half a pound each week. Walking is free and requires no special equipment or training Almost everyone is capable of walking You can walk almost anywhere Walking is safe and low-impact, with a low risk of injuries and accidents Walking for health can easily be combined with walking for other reasons: walking to work,school or shops; visiting a place of interest; or walking the dog You can enjoy a variety of surroundings as you walk in different places and different seasons You don t need to concentrate on the walking itself, leaving you free to enjoy your surroundings, chat to companions or just relax. Sixty-two per cent of adults in the UK say that walking is their main form of exercise (ICM Research, 2000). Think fit! Activity inspirations 10

12 Ways to add variety to your walk Vary the company. Walking is always more fun with a partner or exercise buddy. Use your walking time to catch up with friends Vary the time. Exercising at different times of the day is a good way to prevent boredom and allow time for other things Vary the location. Choose a relaxing or peaceful place to exercise such as the beach, riverbank or a picturesque wood. Take the opportunity to take in the sights and discover the places you take for granted Vary the speed. Every 100 metres or so, increase the pace of your exercise for 2-5 minutes, then have a rest period (1-2 minutes) where you could walk slowly or do some stretching exercises Add some weights. By using small ankle and/or hand weights, you will increase the intensity of the exercise and continue to gain fitness benefits Add some exercises. Every 500 metres or 5 minutes, do some stretching exercises, push-ups or sit-ups. Think fit! Activity inspirations 11

13 References Blair SN et al How much physical activity is good for health? Annual Review of Public Health; 13: ICM Research Walking for Pleasure: Random Survey of 1,000 Adults for the Ramblers Association February London: ICM Research. McPherson K, Britton A and Causer L Coronary Heart Disease. Estimating the Impact of Changes in Risk Factors. London: The Stationery Office. Morris J and Hardman A Walking to health. Sports Medicine; 23: World Health Organization The World Health Report. Reducing Risks, Promoting Healthy Life. Geneva: World Health Organization. Think fit! Activity inspirations 12