Every adult regardless of age, Disability or LTHC’s, should be aiming to do 150 minutes of physical activity each week.This can take place all in one go or be added up as the week progresses in smaller slots.This can take place at home, at an organised session/sports club or out in the local environment.There are different types of exercise and we need a combination of 150 minutes of Moderate Aerobic exercise and, some strengthening work each week.
In Part 1 we looked at all low level activities. The focus on programmes that ease you in gently or can easily be fitted around things you already do at home. No scary gyms or aerobics studios involved! You can read it here.
In Part Two we will look at more challenging and perhaps more traditional activities that can be something to strive for or even lead to some friendly or competitive activities. We will also focus on the next level and what that actually means!
How we achieve our 150 minutes of activity each week can be done in many different ways. To enable this we need to look at different types of exercise and what these actually means. Then we’ll roll through some examples of activities that fit each category with the option to remain exercising at home and another to reach outwards. Or you could try a mixture!*
The NHS Live Well Page explains the importance of exercise, what counts towards your goal and gives ideas of how you might achieve this. Instead of focusing on gyms, excise or sports clubs we looked at Baking, Balloons and simple videos produced by We are Undefeatables and the NHS.
Remember the cake analogy? All the ingredients go into the pot, they won’t all come out the same and they can be changed whenever you like! Create your very own recipe but for exercise instead! This is especially important for those who have LTHC’s/Disabilities as how you feel each day will be different and so your routine may need to change. Some days an exercise will feel easy but on others it may feel impossible.
The important thing is to understand what classifies as each ingredient first. Then focus on the types of activities that you can utilise at home or out and about in your local area, depending on your goals, current fitness levels, confidence and progress.
The Ingredients!
In order to achieve the required amount of exercise those ingredients above are broken down into sections. This is where we start to look at each person as an individual. This is your recipe and you can choose to achieve your completed mixture in various ways including;
Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
Spread exercise evenly over 4 to 5 days a week, or every day
Reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:Several short sessions of very vigorous intensity activity or a mix of moderate, vigorous and very vigorous intensity activity
Moderate Activity
‘Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing’. (https://www.nhs.uk/live-well/exercise/)
Completing things like a brisk walk, mowing the lawns or water aerobics would fit this category.
You could try;
Go Jauntly is a free walking community which aims to tease you outside for some adventures! Walking ambassadors upload walking routes on a regular basis alongside the founders. Active Essex worked alongside Go Jauntly through January to encourage residents to complete a 3000 steps per day challenge which was a really successful programme and easy to implement. Whether you walk around the house, up and down the stairs, push your wheelchair, move around the garden or take a walk outdoors your steps will soon add up.
Vigorous Activity
‘Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.’. (https://www.nhs.uk/live-well/exercise/)
Think about using stairs, martial arts, sports such as football or basketball or even some skipping. Remember that a great starting point for Vigorous exercise is to make moderate exercise more strenuous by increasing the intensity.
You could try
This NHS 150 Minute Video talks to people who have changed the way that they get themselves to work or meeting others, using bikes, walking or running. Maximising your time and getting some great exercise as well. Plus some benefits of meeting others and socialising at the same time. However, an exercise bike or cross trainer at home would work just as well.
Very Vigorous Activity
‘Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.This type of exercise is also known as High Intensity Interval Training (HIIT)’. https://www.nhs.uk/live-well/exercise/
This type of activity may include circuit training, lifting weights or some sprint runs.
You could try
You could make your own circuit at home adding activities like sit ups, star jumps, squats and press ups. Do each for a set time, then rest for a set time before moving onto the next exercise. This article in Coachmag explains how through Joe Mitten, the founder of Mittfit. Writer Jonathan Shannon also explores HILT through Joe Wicks, who offers a range of different video workouts. He also includes an essential read of How To Get HILT Workouts Right.
Strength
‘To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you're at home or in a gym’. (https://www.nhs.uk/live-well/exercise/)
Strengthening your muscles may include the use of resistance bands, yoga, pilates or simple squats, sit ups and press ups. It’s not just about lifting heavy weights.
You could Try
Cirque du Soleil offer many opportunities to access guidance in strength for all levels. Back Workout for Stronger Core and Better Posture and Leg & Butt Workout - 6 Min - At Home are both aimed at beginners.
This interesting article on Pop Sugar is a review of one of the many advanced videos Cirque Du Soleil have produced. Hosted by Cirque performers these are a bit more strenuous than some but come with great health benefits if and when you are ready to try! After all that you may need a stretch out and chill down so try the Opening Up Your Front Body, which is part one of three yoga sessions.
Summary
Something significant to remember here is that it is crucial that everyone focuses on themselves and their own exercise programme. Even if you exercise with others, no one will be the same and we should not compare. Even if you have the same LTHC/Disability. All the above can be adapted to how you feel on a given day. What counts is the same goal is there for all. It really does’t matter how you get that magical number of 150 as long as you do and you enjoy doing it!
*Please be aware that sometimes we find what we convey helpful but at other times we don’t. However, we include it because everyones journey is different and we have a passionate perseverance to help others as much as possible. To dispose of it all would be a waste and a dis-service to our readers.
The All Important Links
NHS - Live Well - Exercise
Go Jauntly - Walking App
Active Essex - 3000 Steps per Day
NHS - 150 Minute Video
Cirque Du Soleil - Back Workout for Stronger Core and Better Posture - No Equipment At Home
Cirque Du Soleil - Leg & Butt Workout - 6 Min - At Home
Pop Sugar - Cirque Du Soleil - Arm Workout
Cirque Du Soleil - Opening Up Your Front Body - Yoga
Coachmag - Home HILT Exercise
Coachmag - How To Get HILT Exercise Right