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At Everyone Active we believe that all activity is good for you. Any type of physical activity can positively impact your health and happiness! 10 minutes of activity is better than nothing at all, so start building up your physical activity levels and see what you can achieve.
We are here to help and encourage you to be active and in this web site we have designed a range of tools to help – from your activity planner to your personalised points target; from training plans to video classes that help you achieve your goal; from congratulations badges to daily email activity reminders to help keep you motivated and so much more. But why be active at all?
There are lots of reasons to ensure physical activity becomes a part of your life:
Any type of physical activity can positively impact on your health. The key to maximising the benefits, is the intensity that you are working to. The recommended activity levels in the UK for adults (19-64 years of age) are to aim for a minimum of 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week.
An easy way to break down your 150 minutes is into 5 lots of 30 minutes of moderate intensity activity across the week. Moderate intensity activity is any activity that raises your heart rate and causes you to break into a slight sweat. A great way to gauge whether or not you’re working at a moderate intensity is if you can speak a full sentence without running out of breath but you can’t sing a song without feeling breathless!
Great examples of moderate intensity activity include:
A leisurely swim
Riding a bike on a flat route
Playing doubles in badminton or tennis
Pushing a lawn mower
If you struggle to find the time to complete 30 minutes of activity in one go, you can break it down. You will still gain the health benefits you are working towards by breaking the activity down into blocks of 10 minutes. A brisk walk to the shops for 10 minutes and then 10 minutes back again and run around with your children in the park for 10 minutes and you’ve reached your 30 minutes!
Vigorous intensity activity is anything that causes you to breathe more heavily, raise your heart rate significantly, work up a sweat and mean you can only speak in short sentences. To achieve your 75 minutes each week you can break this down into 15 minutes of vigorous intensity activity 5 times a week.
Great examples of vigorous intensity activity include:
There is an overwhelming amount of evidence to support the health benefits of participating in regular physical activity. Reports from the World Health Organisation (2010) demonstrate that people who do regular physical activity have:
up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia
As well as increasing your physical activity levels, it is just as important to aim to reduce the amount of time you spend in sedentary activities such as sitting at a computer, watching TV, playing video games and reading. Physical inactivity and sedentary behaviours are now the fourth leading risk factor for global mortality accounting for 6% of deaths worldwide.Back to top
Boost self esteem and mental well being
Being active has an impact not just on your physical health but also on your mental health. Evidence demonstrates that people who participate in regular physical activity have up to a 30% lower risk of depression. Physical activity releases natural chemicals such as endorphins that can improve your mood and make you feel good. In addition, taking part in physical activity is a great way for you to find some ‘you time’, feel a sense of achievement and meet other people. Leading an active lifestyle can help boost your confidence and self worth, giving you a boost of energy, improved sleep patterns, reduced stress levels and a new focus.
It doesn’t need to be hours in the gym if that doesn’t work for you! Aim to build up to 30 minutes of moderate intensity activity 5 times a week – walk or cycle instead of taking the car, mow the lawn, choose stairs instead of the lift, walk, jog or run with the dog, try a new exercise class or go for a swim. Find the activities you enjoy, and do more of them!Back to top
Managing your weight involves keeping a balance between the energy you put into your body – what you eat – and your energy expenditure – your activity level. To know whether you are at a healthy weight you can measure your body mass index (BMI). This takes into account your height and your weight and is a great guide for the general population.
If you are looking to lose weight, it’s not just about the activities you do and how much you do of them, it’s about what you put into your body and how much you put in! Eating healthily is key to managing your weight.
Exercising for weight loss has additional benefits including improved health and reduced risk of disease, improved mental well being and improved fitness – both cardiovascular and strength. If you’re not achieving your weight loss goal as quickly as you’d like, focus on the things you have achieved!Back to top
Exercise and physical activity help improve and maintain your general fitness. There are 5 areas of health related fitness:
Cardiovascular fitness – this refers to the capacity of the heart and lungs to supply oxygen-rich blood to the working muscles and the muscles using that oxygen to produce energy for movement.
Muscular strength - this refers to a muscle's ability to generate force against physical objects.
Muscular endurance – this refers to the ability of a muscle or group of muscles to repeatedly exert force against resistance.
Flexibility – this refers to the range of movement in a joint or series of joints, and length in muscles that cross the joints.
Body Composition - this describes the percentages of fat, bone and muscle in our bodies.
Taking part in a variety of different activities is key to ensure you positively impact all areas of health related fitness. Our training plans, workouts and video classes will help you make changes in some or all of these areas helping make activities of daily living more manageable and easier to do.
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