Tips and Hints
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- Be Active
Be Active
Being active will boost the benefits of heart healthy eating, and is a great way to have fun and make you feel good. The benefits of physical activity to heart health are numerous.
Being physically active doesn’t just mean exercising or ‘planned’ activity such as going to the gym or jogging. It’s also about incidental movement such as using the stairs instead of the lift, or walking for transport.
It is recommended to aim for at least 30 minutes of ‘moderate’ activity every day (at this level your breathing is increased but you can still talk normally) eg. brisk walk or light weight training. It doesn’t have to be in one uninterrupted session—you can do three bursts of 10 minutes or similar.
Incorporating this level of activity into your daily routine may require a significant change in mind shift. You need to see activity as an opportunity rather than a chore.
Ideally whatever activity you choose, it needs to be an activity you enjoy and that fits into your schedule allowing you to be active on a regular basis. It can be walking, swimming, jogging, cycling, tennis, dancing, aerobics, gardening, or even housework.
Also, try to reduce your inactivity eg. limit time spent sitting in the car or in front of the television.
Listen to your body—stop exercising if you feel unwell, have pain or feel dizzy.
If you have a chronic health condition, consult your doctor before starting a physical activity program.
Simple ways to be more active include:
Home
- Park your car further away from the shops and walk the extra distance. Better still, leave the car at home and walk to the shops, or bank.
- Take the family and/or dog for a walk
- Tackle housework—sweep, scrub, and vacuum
- Rake leaves, pull weeds, mow the lawn
- Play active games with your kids/grandkids
At work
- Cycle or walk at least some of the way to work
- Get off the train/bus one stop earlier and walk the rest of the way
- Use the stairs instead of the lift or escalators
- Enjoy a walk during your lunch break, getting some fresh air will help to avoid the mid-afternoon energy slump
At leisure
- Recruit a friend/partner to join you in your chosen activity—enlisting a friend reduces your chances of opting out
- Check out your local sports club or gym
- Explore your local walking/cycling paths