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We know that getting our body moving and blood pumping can do wonders for our health, yet many of us don't complete the recommended 30 minutes per day, 5 days per week target. Do you?
Autumn is the perfect time to kickstart a plan to get more active and enjoy all the physical and mental wellbeing benefits of moving more - not to mention losing a few of those unwanted holiday pounds!
There’s nothing like a bit of physical activity to improve our health and wellbeing. You'll notice the difference if you increase your activity by just a little bit. GPs refer to physical activity as the wonder drug: there really is nothing like it to improve your health. Exercise can be as effective as anti-depressants in treating mild depression, not to mention the added weight management benefits.
FIND ACTIVITIES NEAR YOU
Could you discover, or rediscover an activity or group to try? Did you enjoy netball or football at school? You could pick up a ball again now! If you're looking for something a gentler, why not try walking football or netball. How about dance? Discover new activities on your doorstep with our Activity Finder.
SOME IDEAS TO GET YOU STARTED
If you're out of practice, getting started with exercise can be tough, so start small. With each new move of your body and stretch of your stamina, you'll increase your strength and boost your mood.
Do you sit at a desk for long periods of time every day?
Getting active during your working day doesn't have to be a disruption to your productivity. On the contrary, taking that physical break from your desk space can boost your mood, revive your mind and prevent fatigue. Not all movement has to be high impact, even a simple stretch is better than holding one position for too long. Humans are designed to be upright - and our bodies were designed to function better that way. Our heart, cardiovascular system and bowel functions more efficiently when we are upright. So let's get moving. Here's a few ideas to get you started!
YOUR CHALLENGE: Active 10
A neat way of completing your 30-minutes per day is in several short bursts. Active 10 is an app that guides you to take three ten-minute brisk walks per day. Brisk is the key – your pace needs to be fast enough to increase your heart rate and make you slightly breathless. Could you get off the bus a stop or two early? Or park a little further from work?
Your goal?
Complete Active 10, 5 days per week. Start your brisk walk challenge...
YOUR CHALLENGE: Couch to 5k
Perhaps you’ve never fancied yourself as a lycra-clad runner come rain or shine! But through a bit of perseverance and training, a regular running habit is possible. Owen was surprised by his new running habit! After shedding his extra weight, Owen was inspired to try Couch to 5k (c25k). Having never considered running – he now looks forward to his weekly 5k jog. Couch to 5k is a gentle, fun introduction to running which requires not previous level of fitness. and it's fun! You can choose your own celebrity coach...and Lycra is not mandatory!
Your goal?
To download the app grab your trainers and follow the step-by-step instructions to complete the task. You can do this!
YOUR CHALLENGE: stretch yourself!
Starting your day with a good stretch can be a great way to begin getting more active. As well as moving more and burning some calories it can help you to feel more alert, ease tension and stiffness and improve your mood! The best way to start is to begin with stretches that can be done lying down, moving onto seated stretches on the edge of the bed and finishing with some stretching stood up. Follow this small five minute routine put together for us by Active Dorset to get yourself started!
Your goal?
To start each day with these gentle stretches.
YOUR CHALLENGE: AGE IS NOT A BARRIER!
Moving more is for everyone, no matter what your age or ability. Activity is anything that works for you. So if that means starting small and moving more, then that is the place to start. Try to move a little more and break up those long periods of sitting. At each hour try to walk into a different room, go look out the window or take 10 deep breaths in your outside space or garden.
Here are some great workouts specially tailored for older people. They can be done anywhere, any time.
Your goal?
Give yourself a little push and try some new activities. Here are some ideas.
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HOW DO I GET MY FAMILY MOVING MORE TOGETHER?
How active are you as a family? It's not always easy to get our family moving together! Rubbish weather, or a general lack of enthusiasm - we all know that familiar groan as we suggest getting more active. Reminding ourselves (and each other!) how good it feels to keep moving is really important. If you find your family spends long hours sitting and staring at screens, we're here to help! The good news is that it doesn’t actually take much to get your family on the move, take a look at our article for some top tips!
FIND YOUR FEET WITH A DORSET HEALTH WALK
Walking is the perfect activity to improve your health and wellbeing. You can start slowly and build your fitness gently, at a pace that is comfortable for you.
If you are looking to get more active and would like to walk in the company of others, then a health walk could be for you!
Specially trained volunteer health walk leaders are on hand to welcome you with a friendly smile, provide encouragement and support you throughout the walk. The walks are held regularly at locations across Dorset. Find your nearest Dorset Health Walk
Make your move and be part of Dorset's get active challenge
Join thousands of Dorset residents committed to conquering unhealthy habits by embarking on a journey to healthy living – don't miss the boat. Register with us and receive community support, LiveWell tools, advice and coaching.