Physical activity
NHS Shetland and its partners are working together to help people in Shetland to enjoy the benefits of a physically active lifestyle. Being physically active can improve your physical and mental health whatever your age. You are never too old or too unfit to start being more active. The greatest health benefits are likely to be gained by inactive people who start to take regular exercise.
The benefits
Types of physical activity
Being physically active is a general term used to describe doing everyday activities the active way! This includes:
Everyday activities (active living). For example, walking or cycling to work or school, doing housework, gardening, DIY around the house, or any active or manual work that you may do as part of your job.
Active recreational activities. This includes activities such as dancing, active play amongst children, or walking or cycling for leisure.
Sport. For example, exercise and fitness training at a gym or during an exercise class, swimming, tennis, golf and team sports such as football, rugby and hockey etc.
How much is enough?
For adults, 30 minutes a day of moderate intensity physical activity can make a real difference to your health.
Moderate intensity means working hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation. You should still be able to talk without panting in between your words. Signs that you are doing moderate intensity physical activity are: · An increase in your breathing rate · An increase in your heart rate to the point where you can feel a pulse · Feeling warm
It is important to remember that intensity refers to how the activity feels to the person performing it. Examples of activities: · Brisk walking · Stair climbing · Swimming · Gardening · Painting & decorating · golf
Government recommendations
To achieve these recommendations, they can be broken up into 10-15 minute intervals with just as much success as one long session.
Getting started
Physical activity is for everyone! It is never too late to gain the benefits, no matter how old or unfit you are. There are many ways to be more active, here are a few tips to get you going:
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Be aware of how your body feels and don’t push it too far, physical activity is not meant to be painful!
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Gradually build up the amount of activity you do in one go. Doing three bouts of 10 minute sessions will gain the same benefits as one 30 minute session.
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Try to incorporate physical activity into your daily routine by increasing your daily step count. This could be done by taking the stairs instead of the lift, leaving the car at home for short journeys, or getting off the bus a stop early.
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Don’t feel you’ve lost all the benefits by missing a day.
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It is important to stretch your muscles before and after any strenuous exercise. This will reduce the chance of injury and the onset of muscle soreness.
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Check on your progress. Regular activities should begin to take less time or take less out of you.
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Have fun! The secret to success is to do something you really enjoy that can fit into your life and you can keep doing regularly. Try out different activities until you find something you like, and vary your activities so you don’t get bored.
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Useful links
Take life on: handy tips to help improve diet and fitness
Active Scotland: A guide to activities near you.
Sport Scotland: national agency for sport
British Heart Foundation: advice on keeping healthy
Shetland Recreational Trust: information on Shetlands Leisure centres and swimming pools.
Shetland Islands Council: Local news and information on community and leisure opportunities
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