Exercise

Exercise can improve your health in many ways

Being active is a major part of looking after your cholesterol levels, keeping your heart healthy and preventing heart disease. It can:

  • raise your HDL cholesterol levels – the good cholesterol which removes fat from your arteries 
  • lower your LDL cholesterol – the kind that gets laid down in your arteries 
  • help you to lose weight or stay a healthy weight 
  • lose fat from around your middle, which is important for heart health 
  • lower your blood pressure
  • lower the risk of diabetes, and help control diabetes.

How much physical activity should I do?

  • Adults should aim to do at least 150 minutes of moderate intensity activity or 75 minutes of intense activity every week. If you can do more that’s even better.
  • Children and young people under 18 should aim to do at least one hour of activity every day.
  • Children under the age of five who can walk without help should be active for at least three hours a day, spread throughout the day.
  • One way of reaching 150 minutes a week is by being active for 30 minutes a day, at least five days a week.

 

HEART UK have partnered with Anytime Fitness to provide you with these at home workout videos

The Lower Body Blitz Workout

Beginner to Advanced:
Beginner: Perform each exercise for 30 seconds, followed by a 30 second rest
Developing fitness: 45 seconds of exercise, 15 seconds rest
Challenge: 60 seconds of exercise, 15 seconds rest

This program only contains exercises for your lower body. Simple to understand but not easy to perform! Anytime Fitness strongly recommends that you consult with your physician before beginning any exercise program*.

The Energiser workout

Beginner to Advanced:
Beginner: Perform each exercise for 30 seconds, followed by a 30 second rest
Developing fitness: 45 seconds of exercise, 15 seconds rest
Challenge: 60 seconds of exercise, 15 seconds rest

This is a no equipment workout that can be done from home! This is a great way to get active, elevate your heart rate and stimulate your whole body. Anytime Fitness strongly recommends that you consult with your physician before beginning any exercise program*.

The "All Core" workout

Beginner to Advanced:
Beginner: Perform each exercise for 30 seconds, followed by a 30 second rest
Developing fitness: 45 seconds of exercise, 15 seconds rest
Challenge: 60 seconds of exercise, 15 seconds rest.

A no-equipment great workout for your torso that can be done at home. Anytime Fitness strongly recommends that you consult with your physician before beginning any exercise program*.

The "Feelgood" Workout

Level: Beginner

This session has 4 exercises to get you moving, feeling free and ready for the day ahead. A great way to get active, elevate your heart rate and stimulate your whole body. Anytime Fitness strongly recommends that you consult with your physician before beginning any exercise program*.

The "High Energy" Workout

Level: Intermediate

This workout can be done at home and contains 4 exercises which should be performed as a circuit. Anytime Fitness strongly recommends that you consult with your physician before beginning any exercise program*.

*You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Anytime Fitness from any and all claims or causes of action, known or unknown, arising out of Anytime Fitness’ negligence. Please note: By taking part in this workout you are doing so at your own risk and HEART UK cannot be held responsible for any injury caused.

How to get more active
There are lots of ways to be active. You don’t have to use a gym or join the local football team if it’s not your cup of tea. Instead, see where you can fit extra bursts of activity into your day – make them part of your routine and form new healthy habits.

It can be more fun being active with others. Why not organise a regular walk or swim, or arrange a trip to the park or a nature ramble for family and friends?

Find things that you like doing so that you’re more likely to stick with it in the long term.

Whatever you decide to do it helps if it is something you enjoy or that fits easily into your daily regime. That way you are more likely to keep it up.

You can also visit NHS ONE YOU. They have lots of ideas and support for getting active, including a free app, ways to get fit for free at home, and Couch to 5K – a plan to take you from total beginner to running 5K in 9 weeks.

 

Getting more activity into your day

Hop off the bus or tube a stop early and walk part of your journey.

Take the stairs, not the escalator.

Go for a regular walk, before breakfast or at lunchtime.

Park further away from the shops and walk the rest of the way.

Get into gardening or share an allotment with friends.