Staying Active

If you already have a heart condition click here for more information

Get Active: Sit less - move more

The body was made to move. Physical inactivity (being sedentary) can be of much of a risk factor to developing heart disease as smoking. In addition to actively exercising, we should all move more and sit less. Here's how:

Stand up

• While talking or texting on the phone: standing uses more muscles and energy than sitting
• Stand and do the ironing, wash the dishes or other household chores while watching TV
• Stand during meetings or presentations.

Walk

• Join a walking group,buddy up with a friend
• Park the car further from your destination or get off the bus one stop earlier and walk
• Use the stairs instead of the lift - even for one flight
• Go for a brisk walk around the block or backyard at lunchtime and breaks.

Move

• Wash the car, wash the windows and other household tasks by hand
• Hang out the washing instead of putting it in the dryer
• Get off the sofa and change the TV channel at the set rather than using the remote
• Use the ad breaks on TV to stand and do some stretches, squats, lunges etc.
• Take a break from your computer and stand, move and/or stretch every 30 minutes
• Sit on a Swiss Ball at your desk rather than a chair (uses more muscles and more energy).

Use Technology

• Get  a fitness App. for your mobile phone which gives lots of tips and keeps you on track
• Log on to a free internet fitness or yoga programme
• Use a Nintendo Wii to take an exercise or yoga class or to ski, play tennis, golf or boxing in the comfort of your own living room.

How do I start?

If you are not used to exercising take small steps to get started. 

• Find an activity that you enjoy doing.
• Ask family or friends to do this with you.
• Set yourself a target to do a little exercise each day. Decide what is realistic for you.
• Gradually increase the amount of exercise you are doing. Go for a little longer or a little further.
• Build up to 30 minutes of moderate exercise a day.

Moderate exercise makes you breathe more heavily and feel warmer.
If you are not used to exercising or have health concerns, talk to your doctor before starting any exercise programme.

How do I stay safe while exercising?

• Wear comfortable clothing and appropriate footwear
• Warm up and cool down. When you begin your activity, begin slowly for the first few minutes and build up gradually.  When coming to the end of your activity, take time to slow down
• Stretch after your exercise. This will help you to avoid pain and stiffness in your joints and muscles. Click the link to find out about easy stretches
• Avoid exercising if you are feeling unwell.

Remember, it’s best to stop exercising if you feel any pain or discomfort.

Download and print a guide.