Eat well

Eat Well

Exercise Well

Exercise Well

Manage Well

Socialise Well

Socialise Well

Think Well

Think Well

Exercise Well

 

There are many things we can do to manage low mood and keep ourselves in good spirits. 

Exercise releases natural chemicals that improve your mood and act as natural painkillers.

Being active also has other benefits: Taking part in physical activities is a great way to meet people. And it can be a chance to give yourself a well-deserved break from a busy lifestyle– to find some quiet time.

Leading an active life can help improve your self-esteem and your confidence.

Having a physically active lifestyle can help to raise your self-worth and improve your confidence. Exercise and physical activity can improve your social life and  provide  you with a goal to aim for; which can provide you with a sense of purpose. Some of the benefits of being physically active are:

  • Can reduce stress and mental fatigue
  • Improve your appetite
  • It’s enjoyable
  • Meeting people
  • Natural pain killers are released
  • A natural energy boost
  • Improved sleep
  • A sense of achievement
  • Can provide motivation and focus
  • Less anger or frustration

How often do i need to exercise?

An adult should aim for 150 minutes (2 hours 30 minutes) of  moderate-intensity aerobic activity such as cycling or fast walking every week, and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Or

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Or

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

If you haven’t done any physical exercise for a while, introduce it slowly and learn how to warm-up gently beforehand as this can prevent injury.

(Taken from NHS Choices 2014)

Making a start

It can feel overwhelming when you are starting to making changes to your life. Some people can feel anxious about trying something new but don’t let that put you off!! Accept that you may not feel as fit as you did, the last time you exercised and build your activity up slowly by setting realistic targets.

You must always check with your GP that are physically fit enough to begin a new physically active lifestyle, especially if you have an existing health condition that be be worsened by the sudden introduction of activity. It doesn’t have to begin with expensive gym membership either, you can build more activity within your daily routine.

At home

  • Walk the kids or grandchildren to school, then jog all the way home or part of the way.
  • Get gardening, with extra vigour.
  • Get an exercise DVD – and use it!
  • Be energetic with the housework.
  • Put on some music for a ten minute dance. You could even hold tins of beans instead of buying hand weights

At work

  • Use the stairs where you can.
  • Don’t ring a colleague, go and see them.
  • Use your lunch hour effectively – take a brisk walk, do an exercise class.
  • Walk or cycle a slightly longer route home.
  • Go to the gym on your way home or way into work.

Out and about

  • Don’t drive if it is a short journey.
  • Get off the bus a stop earlier, or get on a stop later.
  • Join in with your children’s/grandchildren’s games – be part of the football team.
  • Jog and walk the dog – jog ten paces, then walk ten.
  • Join an exercise class at your community centre – and meet new people.

Bridgewater Community Healthcare NHS Foundation Trust
Telephone: 01942 482666 Email: jen.brown@bridgewater.nhs.uk

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