Helping Your HeartPick up the beat!

What does 'getting active' mean?

You might think 'getting active' involves going to the gym or playing sport, but it's not just that. Just think of it in a more everyday way that incorporates physical activity into your daily life.

You could benefit hugely from simple activities such as taking the stairs (rather than the lift) or walking briskly to the shops. It's not only the big changes that will make the difference to your heart, but also lots of little ones.

1. Why is being active important?

  • Better health
  • More energy
  • Better body shape and appearance
  • Improved sleep
  • Reduced stress and anxiety
  • Better concentration
  • A sense of achievement
  • Enjoyment - activity can be great fun and something you can do as a family or with friends

Being active can also help tackle health problems. It helps to prevent or manage:

  • Heart disease (including angina and strokes)
  • Weight (and body fat)
  • High blood pressure
  • Cholesterol
  • Type 2 diabetes
  • Joint and bone problems, such as arthritis and osteoporosis
  • Some types of cancer

And it can even:

  • Maintain stronger bones and muscles
  • Improve balance, posture and co-ordination
  • Maintain joint mobility and suppleness

Top Tip

Eating a diet that is rich in a range of vegetables and fruit lowers the risk of heart disease.

2. How much should I be doing?

For general health benefit, adults of all ages should achieve a total of at least 30 minutes moderate activity a day, on five or more days of the week.

What does 'moderate' activity mean?

'Moderate' activity means any activity that leaves you feeling warm and breathing more heavily than usual. You don't have to be completely out of breath, but you should still be able to hold a conversation.

Why 30 minutes?

Any increase in activity will benefit your health. Research shows that 30 minutes of moderate physical activity on five or more days of the week is the amount needed to keep the lungs, heart, muscles and bones in good working order. If it helps, you can split the 30 minutes up into two bouts of 15 minutes, or three bouts of 10 minutes if that's easier.

What if I have a health problem?

Most health problems can be helped by regular physical activity. So before you start, please check with your Doctor about the amount and type of activity that is suitable for you.

Top tip

Choosing low fat cheeses, yoghurts and fromage frais can make a big difference to the amount of fat you eat.

3. What sort of activities should I be doing?

There are roughly three types of activity to help keep you healthy; stamina, strength and flexibility. Try to aim for a variety of activities because different activities have different benefits.

The trick is to choose activities you enjoy and fit into your lifestyle. And remember, feel free to mix and match. However, make sure you aim to do a minimum of 30 minutes a day of stamina activities because these have direct benefits for your heart.

Stamina activities you might want to try:

Examples:

Brisk walking, aerobics, dancing, swimming, cycling or any sports such as badminton, basketball or football.

Why?

Stamina activities help to keep your lungs, heart and circulation healthy and in good working order.

How often?

Aim to do 30 minutes of activity from this group on most days. You can do the 30 minutes in three lots of 10 minutes or two lots of 15 minutes.

Strength activities you might want to try:

Examples:

Climbing the stairs, walking uphill, lifting and carrying shopping, digging the garden, weight training, pilates, yoga, T'ai Chi, weights or resistance exercises (which you can do at home, in a class or at a gym).

Why?

Strength activities maintain muscle and bone strength. Stronger, larger muscles also burn more calories so can help you keep to a healthy weight. Strength activities will also help with good posture and balance. What’s more, enhanced muscle strength will also help with better body shape, improving the way you look and feel.

How often?

Try to do some strength activities two or three times a week.

Flexibility activities you might want to try:

Examples:

Gentle bending, reaching and stretching of muscle groups, T'ai Chi, yoga, pilates, dancing, swimming, golf or stretching exercises.

Why?

Flexibility activities help to improve sports performance, reduce the risk of injury and they also help to maintain a full range of movement.

How often?

Try to do some flexibility exercises for a few minutes every day.

And one last thing...

Try to cut down on the amount of time you spend sitting down. For example, build in activity breaks at work (such as a short walk) or while you're watching TV. It's always good if you can take time to stretch and move.

Top tip

A staggering 75% of a person's dietary salt intake comes from processed foods alone, so always read the label.

4. What's stopping you?

We all make excuses for not being active. Perhaps we’re too busy, too tired or even too embarrassed. Take a look at the list below and you'll find there are lots of ways you can actually make a real difference.

I don't have the time.

Make physical activity your priority and plan to make time for some activity every day, even if it's just for a few minutes. You might find it helpful to keep a particular time each day to do some activity. You could try stretching whenever you're waiting for the kettle to boil or during a TV break. Perhaps try walking more briskly than usual or taking the stairs instead of the lift.

I'm too tired.

Once you start being more active, you may be surprised to find that you’ll have more energy and feel less tired (and more relaxed).

I'm getting too old.

You're never too old to make a start and will still feel the benefits (perhaps sooner than you think). There are lots of clubs and groups you could join, which are organised for people of all ages.

I'm not old enough to worry about this yet.

Actually, your body starts to decline physically after the age of 30 and being inactive speeds up that decline. So whatever your age, it's never too soon to start investing in your future.

I have no-one to do it with.

You could invite a friend, family member or neighbour to join you. If you work, why not ask some colleagues to go for a lunchtime walk with you? The BHF has a range of fantastic fundraising events all over the UK, helping you to get active. Most attract hundreds of participants so you definitely won’t be doing it alone.

My health isn't good enough.

If your health is stopping you from being active, ask your Doctor for advice on what sort of activity would help you. But as a general rule, physical activity can help with most health conditions.

It's too expensive.

You don't have to join the gym or pay for classes. There are lots of activities you can do that cost nothing. Walking is free or put on some music and dance in your living room.

There's nothing to do where I live.

If that's the case, try walking briskly to and from local places whenever you can e.g. when you go to the shops or to a friend’s house.

I've never been the sporty type.

You don't need to be sporty to live an active life. There are many other activities you could try, such as brisk walking, dance classes or riding a bike. Why not accept a challenge and try something new?

I might injure myself.

We always recommend you don’t overdo it. Whenever you do some activity, start slowly for the first few minutes and build up gradually. Towards the end of your activity, spend some time gradually slowing down. And do some stretching exercises afterwards to help avoid muscle soreness and injury.

I'm too embarrassed.

You don't have to go to a gym dressed in sportswear to get active. You could do some brisk walking wearing your normal clothes. And if it helps, start by doing some physical activity with a friend.

Top tip

Spread your spreading fat on bread or crackers thinly, use as little oil in cooking as you can and choose lower fat sauces.

5. Getting started & keeping going

Making a start may be one of your biggest challenges, so here are some things to help get you going. And once you’ve started, we really want you to keep going.

Choose an activity you enjoy

We're all more motivated if we’re doing something we enjoy.

Start small and progress at your own rate

Don't be over-ambitious. Make sure you set targets that you can easily achieve. Choose activities that can be repeated and you can fit as part of your everyday routine.

Vary your activities

This will help to avoid boredom and maintain your interest. Think about changing the time and place or maybe trying a new activity.

Be social

Involve a friend, family member or 'activity buddy' in your activity routine. Not only will you motivate each other but you'll have company while you’re doing your activity too.

Get into the habit

No matter how small, plan an activity routine for yourself. It also helps to plan a time in your day when you will do your activity. And use your diary or a calendar if it helps.

Use reminders

Put a note on your action plan where you will see it (by the front door or on the fridge) to remind you to do some activity. Put your walking shoes near the door and if you sometimes go swimming or to the gym, keep your bag packed and ready to go.

Choose a role model

Do you have a friend who is already regularly active? Talk to them and find out how they got started and what they do to keep active.

Top tip

Eating foods which are low in fat, saturated fat and salt can help reduce your risk of developing coronary heart disease.

6. Making your activity safe and enjoyable

We want to make sure that your first steps into activity are safe and enjoyable. Here are some tips on how you can achieve this:

  • Build up your activity level gradually – both the amount of time you spend doing the activity and the intensity. Start off slowly and progress gradually
  • Wear comfortable clothes and supportive shoes
  • When you're doing any activity, start slowly for the first few minutes and build up gradually. And at the end, spend some time gradually slowing down
  • Do some stretching exercises after your activity to help avoid muscle soreness and injury
  • If you're taking medicine or if you have a health condition, tell your Doctor about the activities you're planning to do
  • Remember to drink water before, during and after your activity. Don't wait until you're thirsty
  • Don't take part in physical activity if you have a high temperature or feel unwell
  • Stop exercising if you feel pain, feel dizzy or unwell or very tired
  • Learn to listen to your body. If you feel discomfort or pain when being active, stop and get advice from your Doctor
  • Avoid walking alone at night and keep to well populated and well lit areas
  • If you're cycling, wear a helmet and reflective clothing. Please use lights if you're cycling at night

Encouraging your child to be active

Start by asking your child what activities they like doing and then help them to follow their interests. Make physical activity fun and encourage your child to play games with others, such as friends or brothers and sisters (children of primary school age often prefer doing activity with others).

Activities after school

Check what after-school clubs are available at your child's school and encourage them to try one. Or get them to try activities which they could continue doing after school Cycling, walking, swimming, dancing and roller skating are all fun activities! Always take precautions to ensure your child's safety when being active and make sure they wear any necessary protective equipment e.g. a cycle helmet.

Making small changes

There are lots of other small changes you could start to incorporate. For example, try hiding the remote control for the TV or using the stairs instead of lifts and escalators (if you do have to use an escalator, don't just stand still on it, walk up and down). And if you have to take the car to go shopping, park further away from the shops and not in the space right next to the door.

And a final piece of good advice

Regular moderate activity is better than doing occasional bursts of vigorous activity, or very long bouts of activity.

Top tip

If you're cooking at home, cook double the amount you need and freeze what's left for another time.

7. How am I doing so far?

After a few weeks, you may have had some successes as well as some difficulties. So perhaps you might like to revisit your personal goals and targets. If you've achieved them, well done and now's the perfect time to set some new targets. If you've had some setbacks, don't worry. There are lots of ways you can quickly get back on track.

Here are some common examples of people's progress:

Common disruptionsHow to get back
After a holiday or illnessTake it easy when you begin again, starting with small amounts of activity and building up.
Made a start but not active every day?see if your activity can become a routine part of your life.
Enjoy regular walking?Try adding some strength and flexibilty activities
It all seems like too much effortAre you trying to do too much? Set some new short–term goals and reward yourself when you achieve them.
Family and home responsibilities are getting in the wayPlan how to deal with your other commitments but also plan to do some different activities that you can fit around them.
You find it's no fun doing things by yourself.Invite a friend to join you so you can support each other. Or join a group or club.
Long spells of bad weather make outdoor activities unpleasant.Switch to indoor activities at home or at an indoor leisure centre until the weather gets better.

Top tip

For less fat in your food, try microwaving, steaming, poaching or boiling.

8. Tips for healthy eating

To help you keep to a healthy weight (or to lose weight), you need to be physically active and eat a healthy diet. Not only is it good for your general well–being, it will help keep your heart healthy too.

Here's a very quick guide to healthy eating but for more detailed information, please visit Healthy eating.

  • Aim to eat at least five portions of fruit and vegetables each day
  • Try to cut down on fat, especially saturated fat. Saturated fats are found in all sorts of food types such as butter, hard cheese and cream. They're also common in fatty meats, meat products, in biscuits and cakes and in coconut or palm oil
  • Try to eat two portions of fish a week. One of the portions should be oil rich fish, such as herring, mackerel or pilchards
  • Don't add salt to your food and cut down on processed foods that contain a lot of salt
  • If you do drink alcohol, drink in moderation

Top tip

With a bit of planning, you can enjoy tasty food that’s not only good for your heart, but also for your all round good health.

9. More information and useful contacts

To find out about activities in your local area:

  • Visit the British Heart Foundation website events page and get involved in events in your area. Go to www.bhf.org.uk/get_involved
  • Ask at your local library or local council leisure department. They may have a directory or an online database
  • www.activeplaces.com lists over 50,000 places in England where you can be active

To find out more about physical activity: