April - let's focus on being physically active
The self-care theme for the month of April is how to get physically activity.
Using NHS choices website as our guide for those interested in finding health resources and information on line, here is some general advice for everyone one to build more physical activity into your life. Exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
“If exercise were a pill, it would be one of the most cost-effective drugs ever invented. Find out how you could benefit from being more physically active.” - NHS Choices
First Steps - find out how much exercise you should be doing
This list will guide you to a review of the average/minimum amount of exercise required - the overall view seems to be that we should break up this activity into small chunks of time - preferrably doing something we like.
I like dancing - so why would I choose a treadmill over a tango - is the thinking behind this.
- Early childhood (under 5 years old)
- Children and young people (5 to 18 years old)
- Adults (19 to 64 years old)
- Older adults (65 and over)
NHS Choices site is packed with useful guidance, resources, and a list of apps to monitor and inspire you and the residents you work with. To create a pathway through all the content the exercise tips are based under broad categories.
Ideas for Busy mums and dads
- Set a time for physical activity and stick to it. You're more likely to find time to be active if you do it at the same time and on the same days each week.
- Split activity up throughout the day – aim for bouts of 10 minutes or more of activity. Try these 10-minute workouts.
- Walk your children to and from school. This will also help them develop their own patterns of physical activity and set up the example for the next generation of parents.
Ideas for Families
When it comes to play, children should do what they enjoy most. Running around, having fun with other kids and burning off energy. All of which are some great ways of getting some (or all) of their recommended 60 minutes of activity a day. A couple more great ideas you can join in are :
- Have a disco in your lounge with your music. All you need are some great tunes and you and your children can have fun dancing anywhere. Read about dancing for fitness.
- Have a splash – whether they're doing lengths of the pool or having a good splash about, children love playing in water. Find out more in swimming for fitness.
Ideas for Young people
Get your mates involved. You're more likely to keep active if you have fun and other people to enjoy yourself with. Try something new.
- If you're not sure what activities you'd like, find out which sport or activity you're best suited to using the BBC's 'Which sport are you made for?' tool.
- Take up running – if you're just starting out, try the popular Couch to 5K running plan.
- Walk more: to school, to visit friends, to the shops or other places in your neighbourhood. Find out the benefits of walking in walking for health.
Ideas for Office workers
It’s all about finding time in your own time. Making small changes to the time before work, lunch break and what you can squeeze in after work. Here are a few suggestions for when you at your desk/workstation.
- Walk over to someone's desk at work rather than calling them on the phone or sending an email. Or get a group together to arrange for a regular lunchtime walk
- Take the stairs instead of the lift, or get out of the lift a few floors early and use the stairs.
- Stand while talking on the telephone.
Ideas for Older adults
A rule of thumb is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.
You should also try to break up long periods of sitting with light activity, as sedentary behaviour is now considered an independent risk factor for ill health, no matter how much exercise you do.
Older adults at risk of falls, such as people with weak legs, poor balance and some medical conditions, should do exercises to improve balance and co-ordination on at least two days a week. Examples include yoga, tai chi and dancing.
Ideas for People with Disabilities
As a wheelchair user, getting active will bring you important health benefits and help you manage daily life, too.
- Regular aerobic exercise – the kind that raises your heart rate and causes you to break a sweat – and muscle-strengthening exercise are just as important for the health and wellbeing of wheelchair users as they are for other adults.
- Whatever your preferences and level of physical ability, there will be an activity or sport for you. The English Federation of Disability Sport runs the Inclusive Fitness Initiative (IFI), a scheme that ensures gyms are suitable and welcoming for use by people with disabilities. You can find your nearers IFI gym
- The Para Sport website has an online self-assessment selection wizard to help you determine the exercise/sport for you.
Connect with local groups and activities
Kingston Voluntary Action's Love Kingston charity is currently looking for riders to support this annual event to raise funds for Kingston based groups.
Kingston Wheelers Cycling Club provide a lot of different events and services for its membership. There is a weekly Sunday ride and events throughout the year.
Good Gym is coming to Kingston
GoodGym is an award winning community of runners that get fit by doing good. We combine manual labour for community organisations and helping the most isolated and lonely with our workouts. We work with the best trainers and running coaches in the UK to make a difference to thousands of people’s lives. Take a look at the video on the page to get a better idea of how you can combine your exercise needs with a social event which does good in your local community. For more information contact Staywell - on 020 8942 8256.
Sports Clubs In The Kingston Area - The Kingston Sports Club Directory is currently on the Royal Kingston website. It has information on over 110 local sporting clubs and societies.
YMCA - London South West
YMCA run a number of activities and services including a modern friendly gym, group exercise sessions and community activities.
NHS Key Digital Support
- for a moderate to vigorous workout, try Couch to 5K, a nine-week running plan for beginners complete with personal trainer in the app to keep you motivated
Podcast - There are some great podcasts for those who want to start on a fitness programme like the strength and flex programme.
- Gentle Sitting exercises - this is an excellent series of pages with photos and a downloadable PDF
- Chair Based Pilates - This is one of a number of
Try the NHS weight loss guide
Are you looking to lose weight? Download the 12 weight loss plan.
The Council's site has a large section of self care activities to improve your health, wellbeing and overall wellness. The link above is to the RBK Self Care Calendar of local events and activites including - Healthy Eating, Alcohol Awareness, Healthy Ageing, Sexual Health, Winter wellness, Smoking Cessation, Workplace Health, Learning and Volunteering, Children and Families, Carer Wellbeing, Mental Wellbeing, Physlical Activity.
You can find additional information on local health and care services by visiting Kingston Digital Health directories section of this site..