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Exercise Heath Advice

it's never too late to start building some exercise activity into your life

Remember it's never too late to start building some exercise activity into your life style no matter what your size, age or fitness level. In fact inactive people who start to do some activity will see the biggest health benefits of all!

Taking that first step to being more active can be one of the hardest. One of the best ways to start is by just adding activity into your everyday life, such as using the stairs at work not the lift, doing some gardening, washing the car or walking the dog.

If 30 minutes of activity seems like a lot to start with, try doing 3 lots of 10 minutes, gradually building up to one continuous 30 minute session. Remember every little bit counts! 

So why exercise? Physical activity can halve your risk of developing many major illnesses, and substantially reduce the risk of premature death.

Evidence shows that regular exercise can:

  • Halve your risk of getting type 2 diabetes
  • Help to control diabetes and prevent long-term complications if you already have the condition
  • Halve your risk of developing coronary heart disease
  • Increase levels of HDL ('good' cholesterol)
  • Reduce high blood pressure
  • Promote bone density to protect against osteoporosis
  • Have beneficial effects if you have arthritis and lower back pain
  • Reduce your overall risk of cancer, prevent bowel cancer and reduce the risk of breast cancer in women after the menopause
  • Help to maintain a healthy weight in combination with a balanced diet
  • Reduce the risk of death or poor health if you're already overweight or obese
  • Reduce your risk of depression and dementia in later life
  • Treat depression
  • Help you to feel better about yourself and reduce stress
  • Improve your sleep
  • Help to promote healthy growth and development in children, as well as maintaining their energy balance, psychological wellbeing and social interaction

So lets say you want to start jogging. Jogging is a great exercise, almost anyone can do it with a bit of effort and time. You don't need any equipment apart from some good running shoes and maybe a friend to keep you company! How do you start? You may start for the first couple of weeks simply completing a few brisk walks of about 20-30 minutes a time.

Then you may introduce spells of light jogging lets say for 1-3 minutes with a break of 1-2 minutes walking and repeat this for 20-30 minutes. As you get fitter over the following weeks you will be able to and should aim to increase the amount you jog and the amount of rest until you get to the feel where you can continually jog for about 30 minutes.

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