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
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