There are many ways that individuals can build physical activity into their lives.  It is actually easier than you think to make activity part of your daily routine.

To stay healthy, the NHS recommends that adults aged 19-64 should aim to be active each day, and should do:

• at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, AND strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

OR

• 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week AND strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

OR

• A mix of moderate and vigorous aerobic activity each week. For example, two 30-minute runs plus 30 minutes of fast walking (equates to 150 minutes of moderate aerobic activity) AND strength exercises on two or more days a week that work all of the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

One way of doing 150 minutes a week is by doing 30 minutes a day for five days of the week.  Create a new routine for yourself where you walk or run every day when you get home from College or work.  If you don’t want to do it on your own then get your friends involved too.  Try and build up to walking 10,000 steps a day (approximately 5 miles a day).

Remember, that walking and running are free, as long as you invest in good footwear, and the health benefits are obvious.  The important goal is to stay motivated to continue with this new routine until it becomes a habit.  You can walk approximately 1,000 steps in 10 minutes.  Many people now use pedometer style devices to keep track of their walking.  It is sometimes overlooked as a form of exercise, however walking can build stamina, burn excess calories and give you a healthier heart, and can easily be fitted into a daily routine. And, if you have a canine companion, you could both benefit!

Transforming lives through sport

Wheelpower.org.uk have just launched a new survey called ‘Talk About Taking Part’ to discover what can be done to improve the lives of more wheelchair users and to help them to lead healthy, active and fulfilled lives.

The survey is aimed at those who use wheelchairs in everyday life of those who would use one for sport.  They are keen to hear from people who already take part in sport, as well as people who don’t yet take part in any sporting activities.  By taking part in this survey, you will have a chance to win a £100 voucher. Their website will also show you how you can get involved in sporting activities.

Another great website is Deloitte Parasport which is designed to help you find sports clubs and activities!

Eating healthily, and the right amount, can help you to really feel your best, and prevent you from getting some diseases.  But with the amount of sugar, salt and fats being in foods being very prevalent in the news at the moment (i.e. up to 25 spoons of sugar in pre-made coffees from high street coffee shops!), how easy is it to actually eat healthily?

According to ‘Action on Sugar’ here are a few tips about cutting down on sugar in our diets:

• Instead of adding sugar to cereal, try adding fresh fruit (bananas, strawberries & raspberries are great) or dried fruits (raisins, cranberries or apricots)
• Similarly buy natural yoghurt and add your own fruit rather than buying sweetened/fruit yoghurts
• When baking cookies, brownies or cakes, cut the sugar in your recipe by 1/3. Often you won’t notice the difference
• Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg

When looking at food labels, look for foods that have less than 5.0g out of 100g. Foods high in sugar have more than 22.5g out of 100g OR more than 27.0g of sugar per portion. Remember that soft drinks are a very high source of sugar intake with no nutritional value!

Dance has become the UK’s fastest growing pastime! Over 4.8 million people now regularly attend dance classes and community dance groups each year in England alone.  The benefits are obvious.  You will improve your posture and muscle strength, keep your bones strong, increase balance and co-ordination and beat stress.  You will also have fun and undoubtedly meet new people.

You can search for dance classes in your region using the Dance UK/Wheelchair Dance Sport Association (WDSA) website.  All types of classes are available and for all levels of interest and fitness.

The benefits of pet ownership are becoming more and more recognised.  Evidence suggests that the holistic health benefits people gain from animals include social, mental, physical, psychological and emotional health.

“Pets have also been known to play a role in healing people – they reduce our blood pressure, they can detect diseases and conditions, they can reach autistic children and the withdrawn elderly in all ways that seem miraculous” Dr Marty Becker

The use of pets in medical settings has been shown to date back more than 150 years.  Even Florence Nightingale recognised that animals can provide a level of support to ill people.  Studies have more recently shown that interacting with animals can increase people’s levels of the hormone ‘oxytocin’.  This hormone has some powerful effects on our body’s ability to heal.  Horses have also been used as ‘therapists’ for people with disabilities.  Riding can benefit people physically, and build up their core strength, body awareness and muscle memory.

Note: Please remember that pet ownership is a great responsibility that should only be taken on after extensive consideration and commitment.