Anthony Nolan Patient and Family Education Day Physical Activity

Workshop

Get Moving –A Guide to Exercise & Activity

Nicola GingellPhysiotherapist

Outline

• Cycle of inactivity• Benefits of exercise• How much?• How hard?• Types of exercise• Barriers to exercise

Cycle of inactivity

Benefits of exercise• Lowers blood pressure• Reduces risk of coronary heart disease• Reduces risk of stroke• Improves bone density• Improves balance • Improves self esteem• Management of weight• Prevent/control diabetes• Prevention of cancer and reduced risk of

recurrence• Help reduce/manage fatigue

How much?

The Government recommends all adults perform…

30 minutes a day at moderate intensity, 5 times a week

Start for short periods and increase as you improve

Break into smaller chunks, 10 minutes 3 times a day

Heart & breathing rate should increase

Try and incorporate into everyday life

How hard?

• 2 ways to determine the right intensity– Will vary every day depending on how well you

feel– Use tools to progress exercise

• Sentence Test

Should be able to speak in a full sentence

– Gasping after every word = too hard– Talking non-stop = too easy

How hard?

• Score out of 10

Examples0 = lying down10 = running a marathon/running for bus

0 10

No effort Maximal effort

4-5 out of 10

Moderate effort

Types of exercise

Exercise

• Walking• Swimming• Cycling • Bowling• Dancing• Gym/community

Classes• Tennis

Activities

• Getting off the bus a stop early

• House work• Gardening• Using stairs not lift• Walking the dog

Progressing exercise• FITT principle – 4 ways to progress activity

• F requency– Number of times per week

• I ntensity– Walk faster, cycle harder, dig more area in garden

• T ime– Increase amount of time each session

• T ype – Vary muscle groups (arms and legs)

• Make it fun!• Pick a form of exercise you like• Involve other people e.g. walking groups• Start small and build up amount and intensity• Monitor fatigue levels• Spread the word!!!!

Contacts

• www.ramblers.org.uk 020 7339 8500• www.wfh.naturalengland.org.uk – Walking for

Health (England) 0300 060 2287• www.macmillan.org.uk• www.sportengland.org – national sports

councils• Also visit your council website for activities in

your area