Physical Activity

30 minutes of moderate intensity physical activity on five or more days of the week is all it takes to unlock a range of health benefits.

Moderate activity is different for everyone depending on your own personal fitness level. It`s about being breathless but not speechless! You will notice that your heart rate will increase, your breathing rate will be faster and deeper, and you will feel warmer.

As you get fitter you will find that activities become easier and you will be able to do more.

Try the calculators below to determine your current level of activity.

The benefits of physical activity

There are many benefits to having an active lifestyle these may include:

• having fun with family and friends
• feeling more energetic
• sleeping better
• increasing fitness levels
• reducing stress and anxiety levels
• feeling more relaxed
• improving concentration levels
• increasing self confidence
• maintaining or improving your weight
• a healthier body shape and appearance
• reducing your risk of Coronary Heart Disease, high blood pressure, high cholesterol, Stroke, Type 2 Diabetes, certain Cancers, and joint and bone problems such as arthritis
• helping to manage exisitng conditions
Almost every aspect of your body benefits from physical activity including things that you may take for granted such as co-ordination and balance.

Top tips for being active

• Walk more every day, as well as being more environmentally friendly walking helps you get some fresh air

• If feasible try walking or cycling all or some of your way to work

• Park the car further away, remember every little bit counts!

• climb more stairs, look for every opportunity to use the stairs instead of the lift or escalator

• Avoid sitting for long periods, get up and move around every 30 minutes to improve your circulation

• Avoid e-mailing or phoning someone in the same building, where appropriate take the opportunity to leave your desk, stretch your legs and engage in some social interaction!

• Take an active break at lunch time, walk to pick up your lunch, or take your lunch to a nice spot about 10 minutes walk away

• Make everyday chores such as housework and gardening energetic enough to count towards your target

• Be active with friends or family, arranging a regular activity that you all enjoy will soon become a social event that you look forward to

• Try a new activity that you have always wanted to do

• Make being active a priority

Healthy Stepping

Health walks are purposeful, brisk walks undertaken on a regular basis. They are a great way to improve your health, meet new people, and achieve your 30 minutes of moderate intensity activity on 5 or more days of the week.

`Healthy Stepping` is a programme of free local led walks across the South Tees area. With a large variety of different walks there is definitely something for everyone. Walks are led and supported by an extremely appreciated network of volunteers.

`Volunteer Walk Leader Training` is a one day practical training course that covers the following elements:
• Risk assessments
• How to lead a health walk
• Benefits and barriers to being active
• Information on specific medical conditions
• Benefits of the natural environment for health and well-being
• Resources available to support you in your role as volunteer walk leader.

For more information have a look at the latest programme of walks

Cycle to work

Cycling to work brings about many benefits to the individual`s health and the environment. Not having secure cycle parking and adequate changing facilities are two of the main barriers that prevent people from cycling to work.

Everest Challenge

How many times do you climb the stairs every day while you’re at work? Ever wondered whether you’ve reached the top of Everest yet? Well, here’s your chance to find out. Contact your Workplace Health Specialist for more information on how to orgainse an Everest Challenge in your workplace.

Even if you work on the ground floor, you can take part in the Everest Challenge. Just climb a flight of stairs before you start work, another at lunchtime and one before you go home, and you’ll find yourself well on the way towards Base Camp. And you’ll feel fitter too. Click the link below or download straight from our link the Change 4 Life employers challenge guide for all the info and ideas. How easy is that?

Implementing a Physical Activity Policy

Implementing an effective policy can help to raise the profile of physical activity within the organisation and encourage employees to become more active.

Links to other physical activity websites