![]() If you are not a CUH staff member why not set up your own challenge and invite your colleges and friends to join you. ![]() Join CUH’s world walking group and start virtually walking the globe here (use a pedometer, app or Fitbit to record your steps and upload your distance whenever you want on the website or world walking app). Here are some ideas on how you can get startedġ.Stay active by getting involved in sports groups and challenges.ĬUH staff can get involved by helping CUH complete their Step Challenge to walk the Globe. We understand that staying active isn’t easy especially when other responsibilities such as work and family take up a lot of your time. There is good evidence that vigorous activity can bring health benefits over and above that of moderate activity. In general, 75 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity.Įxamples of activities that require vigorous effort for most people include:įor a moderate to vigorous workout, try Couch to 5K, a nine-week running plan for beginners. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath. Vigorous intensity aerobic exercise is where you’re breathing hard and fast and your heart rate has increased significantly. ![]() Try the aerobic workout videos in the NHS Fitness Studio. riding a bike on level ground or with few hills.You’re working at a moderate intensity if you’re able to talk but unable to sing the words to a song.Įxamples of activities that require moderate effort for most people include: Moderate intensity aerobic exercise is where you’re working hard enough to raise your heart rate and break into a sweat. If you would prefer to mix up the type of aerobic activity you do you could:Ĭomplete a mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, plus 2 or more days of strength exercises.Ī good way of working out your activity is by following the rule that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.įor more information on the NHS Choices physical activity guidelines click here. However if that does not suit you and your lifestyle you could:Ĭomplete 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and complete two or more days of strength exercises. One way is to complete the recommendation is:ġ50 minutes of moderate aerobic activity such as cycling or fast walking every week, and completing strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). The type of exercise you do can be varied as long as it meets the recommended amount. The easiest way to reach this recommendation is by doing 30 minutes on 5 days a week and to try to break up long periods of sitting which can be detrimental to your health. The weekly physical activity guideline for adults (aged 19-64) is: 150 minutes of weekly physical activity. NHS choices states how research into exercise and its benefits have shown that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease. It can also help keep your heart healthy, muscles, bones and joints strong and can help improve your balance. ‘One You’ states how being active has lots of benefits for your body, such as lowering your risk of developing serious health problems such as heart disease and type 2 diabetes.
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