The importance of physical activity for a healthy lifestyle and the benefits

Being active has lots of benefits to you and your family. It may be hard to believe but not only will you all feel better because of the feel good chemicals it helps produce, but being active will make you feel more energetic and confident too. It can also help you sleep better and even look better with healthy skin and bright eyes.

People who enjoy physical activity on a regular basis tend to have stronger bones and muscles, lower blood pressure and healthier blood cholesterol levels. They also tend to be less likely to suffer from certain diseases and conditions such as cancer, heart disease and diabetes and live longer too.

People who enjoy physical activity on a regular basis also manage their weight better. Reaching and staying a healthy weight is difficult if you rely on just cutting down and changing what you eat as you need to burn up more calories (energy) too. 

If you are taking up a new activity after a time of doing little exercise, are over 40 or have an existing disease, condition or injury, talk to your doctor first.

Current health advice is for adults to be physically active for 30 minutes, five times a week. Don’t panic! This doesn’t mean squeezing into lycra and going down to the gym (although if that’s what you enjoy doing, go for it!) but doing an activity that raises your heart rate and makes you breathless not speechless. For example, a brisk walk, housework, climbing stairs, kicking a football about or running for the bus.

Parents need to set a good example to their children by being physically active themselves and joining in with their children. 

Tips for men

There are loads of opportunities for men to get involved in team sports as well as individual activities. A visit to a local sports centre will help you find an activity for you, whether it is joining a basketball team, a gym or taking up swimming. How about organising a 5-a-side football friendly at work?

If that sounds too much to start off with, why not take up walking. Hill walking is an excellent way of keeping fit, and if there are no hills near you, just walk part of the way to work or find some parkland to enjoy as you walk. Walking up hill burns 10 calories per minute. If you have to drive, stop trying to park as close as to the office as possible so you can walk further. 

If you have kids start to take them out in the park or garden if you have one to kick or throw a ball. Or try gardening – 15 minutes digging burns up 150 calories. Helping with the house work can burn up 150 calories in 30 mins… and make you very popular!

Tips for women

Busy mums may not feel they have any energy left for physical activity, but building in a little time for a swim, an exercise class or a brisk walk, can lift the spirits as well as help energy levels. Getting a friend involved often helps too. 

Working women too often find it difficult to juggle the demands of work and home, but squeezing in time for some activity is a good de-stresser. Find out if you can exercise in your lunch break, perhaps having a swim or doing a Pilates class at a local sports centre or even a walk around the block. If you would like to exercise but there are no facilities for showering at work, why not talk to your employer.

Could you walk or cycle to work? Do you always take the lift? Do you always drive the children everywhere? Even an hour’s ironing burns up 150 calories!

School children

Doing activity is really important for children and young people as it helps strengthen their bones and muscles and promotes good heart health too. It also helps discourage unnecessary weight gain. Children need to be active for at least an hour a day.

As children get older they often become less active in school break times, particularly the girls who prefer to natter. Boys who aren’t ace football players often get left out of playground footie games and need encouragement to find another activity. Schools can help in this by providing equipment and monitoring playground activities. If children are allowed to take a small soft ball to school they can practice throwing and catching skills with a friend. Skipping is brilliant exercise and needn’t be restricted to girls.

Out of school a regular activity such as swimming or a karate club is great or have a kick about in the local park. 

Try and set asides an agreed amount of time every day for tv and computer time. Hours of tv viewing have been linked to childhood obesity.

Many local authorities have walking buses or similar schemes to encourage children to walk to school. If there isn’t one, why not set one up yourself or park a few streets away and walk the last bit to school, taking extra care on busy roads.

Teenagers

During the teen years young people become increasingly self conscious and are often reluctant to be active. However it is in these years that diet and activity is so important for long term health. Bones increase in length and density and activity and adequate calcium from dairy foods, fortified bread etc is essential. 

Getting involved in a team activity is great for some teenagers and can be a regular weekly commitment which is healthy and great fun too. An individual activity such as swimming, aerobics, trampolining or kickboxing may appeal to others. Teaming up with a friend is often a great idea. Some teens are mad about dancing, and it is great exercise and fun too. Buy a dance mat for them or find out if there are local salsa, jive or other dance classes for them, whichever takes their fancy. At least, turn on the radio or put on a favourite CD and dance, dance, dance!

Mountain biking is great fun too and often appeals to teenage boys.

If there are facilities for bikes at the school and the roads aren’t too busy, why not let your kids cycle with a friend to school. A helmet and day glo bag or top are a must. Ask the school or local education authority about road safety schemes

Families with young children

It’s never too early to start, so why not get the whole family involved in swimming, or enjoying playing outdoors together. Learning to throw and catch is fun, and doing bunny hops, jumps and handstands starts the agility for somersaults and cartwheels.

Gym clubs for preschoolers are widely available, and are great help for balance and agility in little ones.

Older people

For those who have not been recently active a visit to the doctor is a must, but with an OK from him or her, why not join a gentle exercise class? Keeping supple and mobile is really important to help prevent falls. Pilates and yoga are great for this. Many councils have planned walks in the local parks. Look in your local library for details of classes and a walks map. 

It is never too late to learn to swim and it’s a great exercise for the joints. Find out about classes for older people at your local swimming centre.

If you’ve always been active, why stop now. You may want to decrease the pace, but keeping active will help keep you in good health.