Keep active and exercise
Keep active and exercise
To stay physically fit, you need a good mix of eating a healthy diet and staying active. Being active also helps you look and feel well and regular exercise does more than helping to manage your weight.
A good level of fitness for older people can help and is good way to boost wellbeing. For some people, exercise helps to manage a health condition and can reduce the risks and symptoms from illnesses such as:
Exercising regularly is also a good way to boost your mental health, boost self-esteem, lift your mood, improve sleep quality and increase energy levels. Exercise also helps to reduce the risk and impact of:
Keeping active in Solihull
A sensible target for healthy exercise for adults is 30 minutes a day 5 times a week:
- having a regular schedule can work for some people
- it needs to be the kind of exercise that pushes your heart rate up and gets you breathing fast
- a brisk walk or a swim works for some people
- some muscle-strengthening activity is also important
- carrying heavy shopping, dancing or digging in the garden can all count
What fitness activities you choose to do will depend on your life and your own age, health and how you want to build exercise into your day.
Solihull has a wide range of gyms, fitness centres, and sports and leisure facilities. There are workout groups for people of all ages and fitness levels - so everyone can start getting active in the borough by:
- getting out and about with Solihull MyLife
- taking a walk through our parks and open spaces
- getting involved with initiatives to help you exercise with Solihull Active
- joining in with courses and activities listed in your the Solihull Directory
- calling or visiting Solihull Connect
- visiting the Age UK Solihull website
- visiting the AccessAble website
Fitness for older people and exercise with a health condition
If you are an older person or have a diagnosed health condition it may be important for you to take advice from your doctor before starting an exercise regime.
You could also:
- ask your GP for a referral to DocSpot, a supervised exercise programme
- visit You+ - your one-stop shop for health and wellbeing in Chelmsley Wood Shopping Centre
- take a look through the NHS seated exercise pages if you have issues with mobility
Take a look at the following information if you need to know about healthy exercise advice tailored for:
- Cancer Research UK’s advice on physical activity, exercise and cancer
- Macmillan’s information on keeping active
- mental health including depression
- Mental Health Foundation’s exercise advice
- Mind’s tips to get moving and feeling better
- Rethink’s being active guide
- heart disease
- older people
Healthy exercise and fitness with the NHS
The NHS fitness website has a lot of good information for exercising with a health condition. It also offers a range of tools and initiatives to help everyone get fit and stay active, including:
The Change4Life website has a whole area dedicated to it. With information for adults, children and families, its Get going section can help you make positive decisions to keep moving every day.
It also has a great range of healthy eating tips to give you the energy to get the most from your exercise.
Top ideas to keep you active
You should aim to be active every day and try to do at least 150 minutes (2 hours 30 minutes) of moderate intensity activity every week in sessions of 10 minutes or more. Moderate intensity activities include housework, dancing, brisk walking and cycling.
You could also stay active and exercise healthily by:
- doing 75 minutes (1 hour 15 minutes) of vigorous activity each week such as running or swimming
- reducing how much time you spend watching TV or playing computer games
- taking regular breaks at work to move and get your blood pumping
- swapping a long bus, train or car journey for walking part of the way
- improving your muscle strength with physical activities on at least 2 days a week
Children should do 60 minutes of vigorous exercise every day
How are you?
To find out how well you are and get some recommendations on how to improve your health, take the How Are You quiz.
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