Time is the biggest barrier for many of us when it comes to getting more exercise. But doing more doesn’t have to mean spending hours in the gym.
The key is to build simple healthy habits in to your everyday routine.
The NHS recommends 150 minutes of physical activity each week. That could mean one 30-minute session, or three 10-minute sessions, 5 days a week. Whatever works best for you and your day-to-day schedule.
Even the smallest amount of activity can boost your health and wellbeing and you might be surprised to learn what counts! In addition to things like swimming, home workouts and practicing yoga, activities like gardening, walking the dog or even taking the stairs instead of the lift can make a big difference.
Knowing the real benefits of exercise makes it more appealing to start building simple healthy habits for a change that lasts.
Top tip: Mix it up!
Try to incorporate a mixture of aerobic activity (anything that raises your heart rate and causes you to feel warm and out of breath) and strength or resistance exercises into your routine.
With any type of exercise, it's essential to consult your GP, doctor or physician before beginning anything new, especially if you're getting older, you're overweight, you have an existing medical problem or you haven't been very active for a while. Your healthcare professional can advise if the exercise is appropriate, or and if not, may be able to recommend an alternative.
Now you know the facts, find out how with a few small changes you can make physical activity part of your everyday routine
Learn more about the benefits of regular physical activity and get practical tips and ideas to help you do more each day.
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Try some of these simple tricks to get your step count up to achieving 10,000 each day.
Getting older doesn’t mean slowing down. Find out more about alternate exercise for the over 50’s.
Get your 150 minutes of weekly physical activity without ever stepping foot in a gym.
Discover 6 practical ways to work more physical activity into your day – even sat behind a desk.
Our quick and easy workout plans can all be done in 20 minutes or less.
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This simple guided workout, with personal trainer Neil Hussey, will help to improve your strength, balance and coordination.
This gentle stretching routine will keep your joints supple and mobile. Practice it every day for a wide range of health benefits.TRY IT NOW
These simple exercises can be done at any time throughout the working day to stretch out your muscles and get your blood pumping.TRY IT NOW
High Intensity Interval Training (HIIT) is an effective and efficient way to work out. And you don’t have to join the gym to do it. Start with this easy to follow workout.TRY IT NOW
EAT AND EXERCISE FOR ENERGY
Learn more about nutrition and exercise in our Eat and exercise for energy course under the expert guidance of our qualified nutritionist and personal trainer. Find out how to improve your energy levels, make some nutritious snacks, and get active with some practical exercises.
‘It has given me lots of small and realistic ideas that I can put into
Eat and exercise for energy course
YOGA FOR BUSY PEOPLE
Learn and practice more simple yoga exercises that you can do at home or at work to relieve stress and tension. You’ll also learn some simple meditation practices to help you unwind.
Our free personal and professional development courses are available to past and present ICAEW members, ACA students, ICAEW staff and their close families, at a number of locations across the UK. Many of our courses are also available online and we will be adding more over the next few months.
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