Adults should be aiming for 150 minutes of physical activity each week to help reduce your risk of;
- Heart Disease – up to 35% reduced risk
- Stroke – up to 35% reduced risk
- Type 2 Diabetes – up to 40% reduced risk
- Mental Health – up to 30% reduced risk of depression and dementia
Young People should be aiming for at least 60 minutes of physical activity every day.
Physical activity does not have to be expensive and involve going to a gym or taking part in sport. Physical activity can be incorporated into everyday life, by just walking or cycling rather than taking the car, or doing something you enjoy, such as going for a swim or joining a walking group. Some ideas on getting more active and local services are available below.
How to access local services
- OneYouWalsall or 01922 444044
- One to One Exercise Advice and Support – Time to Change and WAY 4WARD are Walsall’s free exercise advice and support service for adults and children.
- Fit Walking into your daily routine by parking further away from the office, taking the stairs rather than the lift, getting off the bus one stop early and walking at the weekends. By taking 10,000 steps a day you can burn up to 400 calories.
- Join a Free Walking Group – Here is a list of the led walks taking place in Walsall, including weekends
- Cycle to Work – Cycling to work is very easy way to get yourself more active
- Make use of Walsall’s Parks – Walsall has lots of green spaces which are an ideal place for a walk at lunch time or after work with colleagues
- Start a new sport or activity – The Sport Development webpage will give you details on a range of sports clubs available across Walsall for a number of different sports. Sport and Leisure and Walsall Health Care Trust have a number of structured physical activity sessions taking place locally. Sport and Leisure sessions include specialised sessions for people who suffer with medical conditions.
- Get yourself a Move It Card – If you are;
- Medical Condition that my GP has advised would benefit from increased physical activity
- Family income of less than £16,000
You can access most leisure centre based activities for £2 and have a gym membership from £10/ month.
Find out more
3. Home exercises – Try out these home physical activity routines from NHS Choices Website:-
- Get started with a 6-minute warm-up
- Exercise your heart and lungs with a 10-minute home cardio workout.
- Get into shape with a 10-minute home toning workout.
- Burn fat from your tummy, hips, thighs and bottom with a 10-minute legs, bums and tums home workout.
- Lose the droopy booty with a 10-minute firm butt workout.
- Tone your tummy muscles with a 10-minute abs workout.
- Banish those flabby upper arms with a 10-minute bingo wings workout.
- Cool down with a guide to stretching after exercising.
5. Challenge yourself to increase the number of steps you are taking get yourself a ped-o-meter or download a free app on your smartphone, such as “Bupa Groundmiles”
6. Try the ‘Rush Hour Challenge’ and see how much time you can save by walking or cycling rather than just using the car. Watch this video clip for more information.
Page updated 18/07/2016