Why exercise at home?

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It is important that during this time at home you stay as active as possible. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. You should try and complete a minimum of 30 minutes of moderate intensity exercise each day

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Benefits of regular physical activity

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If you are regularly physically active, you may:

•reduce your risk of a heart attack 

•manage your weight better 

•have a lower blood cholesterol level 

•lower the risk of type 2 diabetes and some cancers 

•have lower blood pressure 

•have stronger bones, muscles and joints and lower risk of developing osteoporosis 

•lower your risk of falls 

•recover better from periods of hospitalisation or bed rest 

•feel better – with more energy, a better mood, feel more relaxed and sleep better. 

 

A healthier state of mind 

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A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

•Exercise may block negative thoughts or distract you from daily worries. 

•Exercising with others provides an opportunity for increased social contact. 

•Increased fitness may lift your mood and improve your sleep patterns. 

•Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones. 

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Children and young people need to do 2 types of physical activity each week:

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1.Aerobic exercise

2.Exercises to strengthen their muscles and bones

 

Children and young people aged 5 to 18 should:

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•Aim for an average of at least 60 minutes of moderate intensity physical activity a day across the week.

•Take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones.

•reduce the time spent sitting or lying down and break up long periods of not moving with some activity.

•Aim to spread activity throughout the day. All activities should make you breathe faster and feel warmer

 

Adults should:

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•Aim to be physically active every day. Any activity is better than none, and more is better still do strengthening activities that work all the major muscles (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.

•Reduce time spent sitting or lying down and break up long periods of not moving with some activity.