Physical Activity

www.sportdenbighshire.co.uk

Why exercise?

Exercise can make you feel less tired; less stressed and have an increased sense of vitality. Exercise can also make you feel happier - it has a kind of anti-depressant effect. There is a definite feel good factor about exercise which everybody who embarks on a properly designed programme can eventually benefit from.

How much exercise should you be doing?

Adults – 30 minutes of moderate intensity activity on 5 days of each week

Children – 60 minutes of moderate intensity activity on 5 days of each week

There are loads of different types of exercise, and we each need to find one that suits us, we enjoy and can stick to. A good idea is to combine a couple of different types of exercises to prevent us getting bored and to give our bodies a good all over workout.

AEROBIC EXERCISE:

STRENGTH TRAINING:

Training with weights can build up muscles, or simply tone muscles for a shapely or stronger figure. It should be done carefully and built up slowly to avoid strains. You should combine this type of training with some aerobic exercise, and make sure you warm up and cool down carefully. Such exercise can be done in the gym with specialist equipment, or at home.

TEAM GAMES:

Participating in team sports can be great fun, and a little competitiveness can add to our enthusiasm and motivation. Many local leisure centres and sports facilities offer leagues for teams such as football, go along with a friend, or get a group together and form your own team. This is a very sociable activity and a great way of meeting new people.

OTHER EXERCISES:

Exercise such as yoga and the Alexander Technique can improve our posture, breathing, co-ordination and suppleness. Martial arts such as Karate and Judo can improve our confidence and provide us with an effective form of self defence.

Before you begin an exercise regime, decide what you wish to achieve, and make sensible targets, building up gradually.

If you haven't exercised for a while, or are particularly overweight or out of shape then get some professional help and advice from your GP before you begin.

But exercise does not necessarily mean heading of to the gym, everyday activities can count as exercise:

	walking up stairs instead of using lifts
	walking up moving escalators
	for short journeys, walking instead of driving
	doing the housework at "double-time"
	DIY and gardening, such as painting or raking leaves

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