Regular exercise can improve self esteem, help maintain a healthy weight and reduce symptoms of anxiety and depression.
Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2.5 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least five days a week.
Moderate intensity physical activity means getting warmer, breathing harder and having a faster heartbeat but still being able to carry on a conversation. Examples include brisk walking and cycling, sport and exercise.
There's strong evidence that people who are active have a lower risk of heart disease, stroke, type two diabetes, some cancers, depression and dementia.
Read more on the governments physical activity guidelines.
Being active everyday is also important and includes daily living such as housework, gardening and DIY.
Making small changes like using the stairs instead of lifts or escalators, using public transport will also help you be active every day. This will help physical activity become a habit
All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.
We should aim to walk 10,000 steps each day. Most people will achieve 3,000 to 4,000 each day as part of their normal routines. Walking is accessible to most people - it is free of charge and requires no special equipment!
Hillingdon has well established routes that enable recreational walking in Hillingdon. This includes led walks where you can enjoy the social side of walking with a group.
Cycling is an excellent way of getting out and about. It's cheaper than other methods of transport, as well as being better for the environment. Hillingdon provides support to those who want to cycle, helping people develop confidence and skills as well as practical opportunities to loan bikes.
Do you need help to get active? Hillingdon council are running a programme to help residents get fit and active using a range of activities that suit them and their lifestyles, whilst taking into account their medical conditions. Speak to your health practitioner to see whether a referral can be made to a discounted 12 week supervised activity programme.
Participating in a sport and leisure has many benefits:
There's a range of sports at times and locations across the borough to suit a range of circumstances.
Read more about the wide range of leisure opportunities available across the borough
Are you over 55 and active?
Did you know that at Botwell Leisure Centre and at Highgrove Pool and Fitness Centre, there is a club membership that gives you access seven days a week?
This includes gym, swim and fitness classes as well as badminton, table tennis and short tennis in the sports hall at Botwell. Prepaid members get a free parking permit for the Botwell and Highgrove centres.
For more details contact the centres direct - Botwell Green Sport and Leisure Centre BotwellGreen@GLL.ORG or Highgrove Pool and Fitness Centre Highgrove@GLL.ORG or speak to any of the staff at the centres.
Are you disabled? Ever thought about being a gym instructor?
InstructAbility offer fitness industry training for disabled people. The training and qualifications are free to those who meet the criteria. They offer Level 1 Community Activator, Level 2 Gym instructor and Level 3 Exercise and Disability training along with a three month GLL work placement with community outreach with the aim to get more disabled people physically active. For more information or to register an interest visit www.instructability.org.ukLast reviewed: 26/06/2018
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