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.
Here we look at inventive ways to reach that elusive total which for those with LTHC’s and Disabilities may find it difficult to achieve or fear that an exercise regime is going to make them feel worse. By breaking that time down and spreading it out through he week you can achieve that target and, there are so many benefits. So here we focus on some unconventional ideas and, resources. Perhaps things you might never have considered as exercise or strength training.*
In Part 1 we look 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!
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.
The NHS Live Well Page explains the importance of exercise, what counts towards your goal and gives ideas of how you might achieve this. Through a combination of daily activities to more structured exercise programmes. It’s important to break up long periods of sitting/lying with some movement as well as spreading your exercise across a number of days.
Getting active can really benefit our mental health and general wellbeing which in turn can help with management of LTHC’s and disabilities. But with it getting colder and darker, going out for some exercise is no laughing matter for this community. The cold can increase pain even if you wrap up warm. So here we look at ways to move at home, keeping mobile, active and feeling good! If you don’t exercise now then these ideas should help you get started without having to face a hour long exercise class with a 10 minute drive and packing your bags! That might be possible in the future if that’s what you want but for now we start small.
Baking and Strength Training
Ever watched Bake Off bread week? Kneading bread is hard work as you will have seen! So putting on an apron and making yourself some bread you’ll be building some strength in your arms and hands. That could easily give you 5-10 minutes alone. Then what about lifting ingredients, stirring pots, standing, bending, those long looks through the oven window, getting up and down and then and walking to your kitchen to check on what you are baking? Get the idea? You could easy add 30 minutes to your total. Plus a bonus is shown by the quote below from Mental Health Charity MIND. Just make sure you don’t make too many naughty but nice products! They still need to be in moderation.
Balloon, Ribbons & Feathers
Balloon Catch by Bluearth highlights three simple activities that can be done with a balloon. This is aimed at children and there is a comprehensive site with teacher based and parent based programmes and activities that can add up to your 150 minutes. These may be aimed at children but they are great for anyone. The fantastic thing about using balloons are that they are soft, light, cheap to purchase and, can help you build your confidence in throwing and catching skills that could be the start of a road towards team games. A very long trail of progress to that but a start. Or just stick with the ballon fun at home!
Make Your Move
This is the new programme from We Are Undefeatable’s. It consists of YouTube videos that are just 15 minutes long, free to watch and everything can be done inside. You won’t be required to get any specific equipment and these videos have been created especially for people with long term health conditions, with careful consideration and, in collaboration with many health charities. Specifically thinking about those who may experience the common symptoms associated with these conditions, such as pain, stiffness and fatigue.
The instructors Alex, Anne, Michelle and Sandra will take you through 6 different activity sessions. Each one has a different theme and focus, such as energising activities to help with stamina, boxing to support coordination, and mindful movement to alleviate stress.
Whether you like dancing, boxing, or taking part in balance, strength or mindfulness exercises this new series on You can access them here.
The part that is really brilliant with this is that each video includes a chair based version, supported version and a standing one. So you can easily choose the level that feels right for you. You should base this around your health. Switch between the levels depending on how you feel on a particular day. You’ll still get the same effects.
Keeping Track of Your Minutes
All you really need for this is a simple sheet of paper! Jot down what you have done each day and watch it progress. You could create a bar chart or spreadsheet if you wanted. If you are lucky to have or wish to purchase then technology like FitBit Trackers and Watches automatically link with your phone to enable you to see your daily progress. Since these take into account your heart rate zones and also count your steps they can be a great way to see how well you are dong.
Adding a bit of motivation!
If you are struggling then join up to a virtual challenge. This could be as simple as getting a family or friend to join you on your journey. Use those FaceTime skills to exercise with each other or sign yourself up to a challenge such as Race At Your Pace .The Race At Your Pace programme has monthly Challenges, simply download the App, choose your challenge and then use the app to track progress, enter all your minutes and then receive a great medal at the end (£11.95 per month). Plus there are helpful blogs and quotes to keep you moving and a choice of many challenges including wheelchair pushing and step counts.
To Finish
So some super easy ways to help you get started. If we go back to where we started with the Baking Theory. Look at your exercise programme as literally baking a cake! You need all the ingredients for it to become something like a cake. You need some strengthening, you need some stamina from aerobic activities as well as some flexibility work and ideally some relaxation.
Next time we will progress for those who are ready and those who are thinking about doing more and how to make that transition. With some easy step by step guidance to exercise out in your local area, through leisure facilities and sports coaching opportunities. As well as some higher level more structured home programmes you can follow for free! We’ll also give you some additional support on these cake ingredients you need, by looking at each ingredient in turn and how you implement that into your day!
*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.
All important links
Bluearth - Balloon Catch
Bluearth Homepage
NHS - Live Well Exercise
NHS - 150 Advert
We Are Undefeatables - Make Your Move YouTube Videos
Fit Bit - Watches & Trackers
Race At Your Pace