Advising on activity
Regular physical activity is proven to help prevent and manage conditions such as heart disease, high blood pressure (hypertension), stroke, diabetes and some types of cancer. It can also help to maintain a healthy body weight and improve mental health, quality of life and wellbeing.1
Some people with conditions such as arthritis or osteoarthritis may not feel like exercising, but regular exercise can help reduce and prevent pain. Customers affected by these conditions may need advice from their GP or physiotherapist on the type of exercise that is appropriate.2, 3
Did you know?
Lack of physical activity is costing the UK an estimated £7.4 billion a year, including £0.9 billion to the NHS alone.4
Types of activity5
There are various activities that have health and wellbeing benefits. The important thing is that people find activities they enjoy doing and can fit into their daily lives. Getting active doesn’t necessarily mean joining a gym; people can exercise at home or outdoors using workout apps or videos. There are also lots of day-to-day activities that can count towards getting active.
There are 3 different types of activity:
Examples of muscle strengthening activities include yoga, pilates, tai chi, lifting weights, working with resistance bands and doing exercises that use body weight, such as sit-ups or push-ups. Muscle strengthening doesn’t just have to be traditional ‘exercise’ – activities such as heavy gardening (e.g. digging and shovelling), carrying heavy shopping bags and lifting or carrying children can also contribute.
Moderate intensity activities raise the heart rate and make a person breathe faster and feel warmer. These activities include brisk walking, cycling, aqua aerobics, dancing, playing tennis and mowing the lawn.
Vigorous intensity activities make a person breathe hard and fast; people will find it difficult to say more than a few words without pausing for breath. Examples include running, swimming, aerobics, skipping, walking up the stairs, cycling fast or on hills, and team sports such as football, rugby, netball and hockey.
How much activity?
To keep healthy, adults should try to be physically active each day. No matter how much activity a person does, it will have benefits for both the body and the mind. Some activity is good, but more is better still.
Adults should aim to:5
- Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week
- Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity each week
- Spread activity evenly over four to five days each week, or every day
- Reduce the amount of time spent sitting or lying down and break up periods of not moving with some activity.
Customers should be advised to speak to their GP if they have not exercised for a while, have a lot of weight to lose, or have any medical conditions or concerns.
Tips to get active6
- Get into the habit of being active – stretch during ad breaks on TV, walk around the kitchen while waiting for the kettle to boil or set a reminder to get up and move every 30 minutes
- Use lunch breaks as an opportunity to be active – have a break to stretch and unwind, go for a brisk walk or do a 10-minute home workout
- Try standing when possible rather than sitting – even short periods of standing will add up and help improve strength
- Active hobbies, such as gardening, can be good for the mind and body
- Do activities with friends and family – set activity challenges, such as who can walk the most steps in a day
- Set activity goals and track progress – using tracking apps can help, but a checklist on paper or a spreadsheet is just as good
- Plan rewards when activity goals are met, e.g. watching a favourite TV show after a workout
- Do activities that are enjoyable – all activity counts, and customers are more likely to stick with activities they enjoy.
Activity apps
- The Active 10 app records every minute of walking a person does. It tracks steps, helps set goals, shows achievements and provides tips to boost activity
- Couch to 5k is a running programme for beginners that has helped over four million people to start running. It can be used to track runs and connect people with other Couch to 5K runners for support and encouragement. The programme can be completed in nine weeks, or longer if people want to go at their own pace.
Managing injuries7,8
No matter how careful people are, injuries can happen. Injuries can be caused by an accident such as a fall, not warming up properly before exercising, using inappropriate equipment, poor technique or if someone pushes themselves too hard. Almost any part of the body can be injured, including the muscles, bones, joints and connective tissue (tendons and ligaments). The ankles and knees are especially prone to injury.
Customers who think they may have a severe injury, such as a broken bone, dislocation or severe head injury, should be advised to go to their nearest accident and emergency (A&E) department as soon as possible. Minor injuries, such as mild sprains and strains, can often be managed at home using the PRICE method for two or three days.
The PRICE methodProtection - Protect the affected area from further injury, e.g. by using a support.
Ice - Apply an ice pack to the affected area for 15 to 20 minutes every two to three hours to reduce swelling and inflammation. The ice pack should be wrapped in a towel so that it doesn’t directly touch the skin and cause an ice burn.Compression - Use an elastic compression bandage during the day to minimise swelling.Elevation - Elevate the injured body part above the level of the heart whenever possible. This may also help to reduce swelling. |
Pain relief8
Analgesics, such as paracetamol, can be used to help ease pain. Ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs) can also be used to ease pain and reduce inflammation; these are available as tablets, creams and gels. Remember that aspirin should not be given to children under 16 years old or patients on certain medications, such as warfarin. Customers may wish to speak to their GP or visit their local minor injuries unit or NHS walk-in centre if their symptoms do not improve over time.