thinking about becoming more active?library.nhsggc.org.uk/mediaassets/phru/thinking...this is equal...

Thinking about becoming

more active?

Try this 12 week physical activity programme.

WALKING STRENGTHENING& TONING

FLEXIBILITY

Tips to help you keep active

• Be realistic about what you want to achieve.

• Build up the intensity and frequency of your activity sessions gradually.

• Choose activities that you enjoy.

• Make active choices as part of your daily routine.

• Be active with a friend.

• Always try to reschedule activities if you know you are going to miss a session.

• Use the stairs as often as possible.

• Do some activity at home, such as hoovering, gardening, washing the floor or the car.

• Keep active when on holiday and remember to return to your activity programme as soon as possible.

• If you get a cold or an injury, restart your activity programme at an easy pace and build up gradually when you recover.

Acknowledgements

The Glasgow Physical Activity Forum has updated this booklet from the

home-based walking and exercise programme published previously by Professor

Nanette Mutrie and Avril Blamey. The booklet was previously evaluated as part of

the University of Glasgow’s 55+ home-based walking programme. This booklet

has been updated in association with the original authors.

copyright ©

This booklet may not be reproduced without permission from The Glasgow

Physical Activity Forum.

Health Improvement Team

NHS Greater Glasgow & Clyde

Dalian House

350 St Vincent Street

Glasgow

G3 8YY

www.nhsggc.org.uk

Telephone 0141 201 4444

3

page

Who should use this booklet? 4

Getting fitter needn’t be a marathon 7

Everyone can have a more active lifestyle 8

Growing older doesn’t have to mean being less active 9

How ready are you? 10

Getting started is easier than you think 11

Avoiding injuries 12

General warm up 13

Weeks 1- 3 The walking programme 16 The strengthening & toning programme 20 The flexibility programme 24 Activity diary 27 Weeks 4 - 6 The walking programme 28 The strengthening & toning programme 30 The flexibility programme 33 Activity diary 36

Top tips to help you stick to the activity programme 37

Weeks 7-9 The walking programme 38 The strengthening & toning programme 40 The flexibility programme 44 Activity diary 47

Weeks 10-12 The walking programme 48 The strengthening & toning programme 50 The flexibility programme 52 Activity diary 54

What now? Staying power! 55Advanced activity goals 56Physical activity contact details 57

contents

4

Who should use this booklet?This booklet is designed for people who are not physically active now but would like to make a start and become more physically active more often.

What does being ‘physically active’ mean?

Being physically active means:

• moving your body and using energy at an intensity that makes you warm and slightly out of breath (such as brisk walking);

• moving your body like this for at least 30 minutes over the course of a day - this can include adding together shorter bouts of activity in blocks of 10 – 15 minutes throughout the day to total 30 minutes a day; and

• moving your body like this on at least 5 days of the week.

How physically active are you now?Use the following questionnaire to help you find out if this booklet would help you become physically active.

5

Yes, sounds like me

No

Yes, sounds like me

No

Yes, sounds like me

No

Yes, sounds like me

No

Yes, sounds like me

No

Yes, sounds like me

It is unlikely that you will use this booklet because you don’t feel ready to start an activity programme. Perhaps by reading the benefits of becoming more active on page 9 you might change your mind?.

This booklet is for you! This booklet is an excellent starting point for people of all ages and abilities who are just beginning an activity programme. You don’t need any special equipment or facilities – you just need to follow a weekly programme. Go to page 8.

This booklet is for you! You’ve managed to take the first steps to becoming more active but perhaps you need a little more support. This booklet will give you a varied programme that is easy to follow and stick to. Go to page 8.

You may find the early pages of this booklet a little too basic for your needs however there are some useful tips to help you vary your routine and avoid dropping out of your activity programme.

If you find active living enjoyable but want more of a challenge pages 56 & 57 will give you some helpful hints on the best way to improve your fitness.

This booklet is for you! You used to be physically active but have dropped out this regular routine. This booklet will kick-start your activity programme again by helping you to set new goals and strategies to prevent another relapse occurring. Go to page 8.

Q1. I don’t do anything active at all now and I don’t intend to change in the next 6 months.

Q2. I’m not really active at all but I’m thinking about becoming more active and I’m ready to start now.

Q3. I’m active a bit but I could fit in a little bit more so that I meet the description of ‘physically active’ given opposite.

Q4. I’m physically active on most days but I never used to be, I only began being this active in the last six months.

Q5. I’m physically active on most days of the week and I’ve been so for longer than 6 months.

Q6. I’m not physically active now but I was physically active within the last six months.

6

This booklet is for youBy picking up this booklet and taking part in the questionnaire on the

previous page you have already taken the first steps to becoming more

physically active. This home-based booklet will provide you with

information on:

• how to motivate yourself to become more active;

• how to overcome the barriers that you may encounter;

• how to plan your activity; and

• how to get started and keep going!

This booklet will give you a varied activity programme that is enjoyable and

easy to follow. The programme combines walking and gentle exercises. It is

an excellent starting point for beginners who wish to gradually increase the

amount of activity daily. To take part in the programme you don’t need any

special equipment or facilities.

This programme is suitable for all ages and abilities and has been tried and

tested on an older population. If you haven’t been active for a very long

time or you have had:

• a heart condition;

• unexplained chest pains;

• high blood pressure;

• dizziness or fainting; and / or

• a bone or joint problem

then you could take this booklet along to your GP or practice nurse and

ask their advice about following this programme.

None of the activities should cause you any pain or discomfort. If you

experience this stop the activity and consult your GP or practice nurse

before continuing with the programme.

7

Getting fitter needn’t be a marathonPhysical activity is any movement of the body that uses energy (kilocalories).

Being physically active doesn’t have to mean sweating it out in the gym or

running for miles through the streets.

Many people believe that only intense physical activity, like going to

aerobics or playing squash, will benefit their health. They’re wrong.

You can also achieve health gains when you start to do moderately active

things.

Raising your heart rate enough to make you feel warm and breathe slightly

faster means that you are working at a moderate intensity. At this level you

should be able to talk without being too breathless.

Walking briskly, dancing (even on your own) gardening and playing with

your children or grandchildren are ideal moderate activities and are simple

ways to keep active.

An achievable Goal for everyoneAdults should aim to do at least 30 minutes of moderate activity over the

course of a day - this can include adding together shorter bouts of activity

in blocks of 10 or 15 minutes throughout the day to total 30 minutes a day.

To improve your health you should aim to be active at this level on at least

5 days of the week.This booklet will help you achieve this goal gradually

and give you the motivation to keep it up so that physical activity becomes

a way of life.

8

Everyone can have a more active lifestyle

There’s an active and an inactive way to do everyday things – choosing the

active way helps you use up energy and gain health benefit..

This table compares the amount of energy used up for active and inactive

ways of doing everyday activities. The energy used up in each is expressed

in kilocalories (Kcals).

Inactive way Kcals used Active way Kcals used

Use TV remote Less than 1 Get up and change the channel 3

Phone calls 30 minutes

sitting down 4 Phone calls 30 minutes, standing 20

Hire a cleaner 0 Iron, 30 minutes, hoover, 30 minutes 152

Heat up a microwave meal 15 Cook for 30 minutes 25

Buy pre-sliced vegetables 0 Prepare vegetables 15 minutes 10

Hire a gardener 0 Grass cutting, 30 minutes, 410

raking leaves, 30 minutes

Use a car wash 18 Wash and wax car, 1 hour 300

Let the dog out of the

back door 2 Walk the dog for 30 minutes 125

Ride the bus, 20 minutes, Get off the bus 2 stops early

walk 21/2 minutes 12 and walk, 15 minutes 60

Email a colleague in the

office, 4 minutes 2-3 Walk 1 minute, stand & talk 3 minutes 6

Take a lift up 3 floors 0.3 Climb 3 flights of stairs 15

Park at the door of the

supermarket 0.3 Park and walk 2 minutes 9.6

Watch TV for 1 hour 30 Walk and shop 1 hour 145

9

Being physically active is about doing activities of everyday life the active

way. Doing these kinds of activities more often makes a big difference to the

amount of energy you use. Here’s an example of the amount of energy that

would be used if you choose either way:

The difference between the active and inactive way is 8,800 kcals per month.

This is equal to losing or gaining 2.5 pounds / 1.1 kilos per month. This adds

up to losing or gaining 30 pounds or 13.6 kilos per year.

If you are thinking about your weight, then being more physically active will

help you lose weight, and keep it off, better than dieting alone.

Growing older doesn’t have to mean being less activeMany people think it’s natural to slow down and do less, simply because we are not

as young as we used to be. But for most of us, this just isn’t true. The main reason

for slowing down is that we spend more and more of our day being inactive.

Research shows……that people who are less active have much more trouble with simple tasks

of daily living. Things like taking the stairs or getting out of a chair without

having to lean on something for support are more difficult.

The good news is that starting to be more active at any age will not only

improve your health, it will help you cope better with the demands of

everyday life.

Being more active is one of the best things you can do for yourself – and it’s

never too late to feel the benefits. Here’s what you’ve got to gain by becoming

more active:

• Improves your overall feeling of well-being.

• Helps you reduce stress.

• Helps you sleep well.

• Helps you control your weight.

• Helps you reduce many forms of ill health such as high blood pressure, high cholesterol, being overweight and the risk of developing diabetes.

• Being more active also reduces your risk of bowel cancer, osteoporosis and the risk of falling.

Inactive way

Uses 1,700 kcals per month

Active way

Uses 10,500 kcals per month

We all want to have fun and enjoy life. This booklet will help you become more active and enjoy the benefits.

10

How ready are you? Spend a few minutes thinking about the ‘pros’ which may encourage you

to take part in this 12 week activity programme, and the ‘cons’ which may

prevent you from taking up this challenge.

Make a list of your ‘pros’ and ‘cons’ in the table below.

pros

example: I will become healthier & fitter.

cons example: I’ve got a busy life and might struggle

to fit it in.

More pros than cons?Hopefully you have listed more pros than cons for participating in this

programme. If you’ve got more pros on your list you probably feel that

the benefits of this programme make it worth taking part.

More cons than pros?If you have listed more cons than pros then perhaps you don’t feel too

confident that you’ll be able start this programme and stick to it for 12

weeks. Look again at your list of cons, can you find ways to overcome

some of these? Can you think of more pros? (refer to the list of benefits

on page 9).

What’s stopping you? There is a wide range of cons that people give as reasons for not being active.

People experience different barriers depending on age and stage of

life and this effects how they feel about their ability to be active. The list on

the next page gives the most common reasons for not being more physically

active and offers some simple solutions to overcoming these.

11

It is likely that you have included some of the cons listed above. This

programme is designed to overcome these barriers. It will show you how

to add activity into the time that you have available. It is based on walking

and exercises that you can do at home or work at no extra cost. If you

follow its gradual approach you will increase your energy and feel less tired

without taxing your willpower !

cons

I’ve got a busy life

with lots of other

commitments.

Sometimes I feel too tired

and I might not have any

energy to do this.

I don’t want to do it on my own.

options

You don’t have to set aside lots of time to take part in this programme. The programme is designed to help you fit activity into you busy schedule. Weeks 1 – 3 helps you to slot in 5 minutes here and 10 minutes there.

You don’t need lots of energy to start. This programme will help you to build up slowly and gradually so that you can do a bit more each week. It won’t be a big effort – you’ll gain more energy and feel the difference quite quickly.

Taking part in this programme doesn’t have to be a lonely slog. Ask someone to be active with you - perhaps your partner / friend / children / colleague. Getting active with someone else helps keep you motivated and stick to the programme.

This 12-week programme has three components:

The walking programme

The strengthening & toning programme; and

The flexibility programme

This booklet will guide you through each component and give you advice about

creating your own programme.

It might be a good idea to try and involve someone else in the session at least

once or twice a week to help keep you motivated.

Getting started is easier than you think!

WALKING STRENGTHENING& TONING

FLEXIBILITY

12

Avoiding injuries

Fact:Walking is one of the safest physical activities - there is very little risk of injury and it doesn't hurt.

When starting an activity programme it is very important to avoid injuring

yourself. To avoid injury it is important that you warm up your muscles

before making them work through a range of movement that they are not

used to.

The walking activities in this booklet do not involve vigorous effort. Providing

you start off slowly and increase your pace gradually there is minimum risk

of injury and no real necessity for a warm-up.

You may wish to warm up for the longer walks in weeks 7 to 12 of this

booklet. You should warm up before you engage in any of the strength

and flexibility exercises within this booklet.

The following pages contain activities which you can do to help your

muscles warm up before engaging in the flexibility and strength & toning

programmes.

13

General warm upThe following exercises should be performed in a slow and controlled way,

allowing the muscles to warm up gradually. The warm up should take

approximately 10 minutes.

Marching on the spot • stand with your legs shoulder width apart.

• Perform a walking action but lift your knees a little higher and swing your arms up and down in opposition to your legs.

• March around the room rather than on the sport if you wish.

• Keep this activity going for 1–2 minutes.

Step-ups • Find a step or a low stair ensure that it is secure and will not move.

• Begin to step up and down on the step.

• Aim to get your foot flat on the step and lift your weight until the leading leg is straight before stepping down.

• Change the leg which leads every so often.

• Keep this activity going for 1–2 minutes.

Bend and stretch • stand with your feet shoulder width apart, arms by your side or placed on your legs to help you balance.

• slowly bend your knees and lower your weight – don’t go too low – keep more than a 90 degree angle in your knees.

• Gently stand up straight and reach up with your arms.

• ensure that your knees stay over your toes.

• Repeat this bend and stretch motion at a comfortable pace for 30 seconds.

14

Side arm raise• stand with your arms at your side, feet shoulder width apart.

• slowly raise both arms out to the sides and up over the head.

• Gently lower the arms back to the starting position.

• Repeat the side arm raise for 30 seconds.

Elbow to knee• stand with your legs shoulder width apart.

• Raise your right knee across your body towards your left elbow or hand then return to standing position.

• Move your left knee up and across your body to meet your right elbow or hand and then return to your standing position.

• Repeat the elbow to knee raise for 1–2 minutes.

Side stepping with arm press• stand with your feet shoulder width apart with your hands on your hips (diagram A).

• step to the right side and bring your feet together while pressing your arms forward and up to reach chest height (diagram B).

• Repeat this movement to the left (diagram C) and then continue to move side-to-side with your arms pressing forwards and backwards at a comfortable pace for 60 seconds.

A B C

15

Heel lifts • stand facing a wall, about 2 ft away from it, and place your hands against the wall at shoulder height for support (diagram A).

• Lift one heel towards your bottom (diagram B) and then lower it back down again placing your foot firmly on the ground.

• Transfer your weight onto the leg you have just lowered and lift your opposite heel up towards your bottom again (diagram C) and then lower it back down.

• Repeat this gentle exercise for 60 seconds at a pace that is comfortable for you.

Full body stretch • stand with your feet shoulder width apart.

• Bring both arms over your head and stretch yourself as tall as possible.

• Hold this stretch for 20 seconds and relax.

Indoor alternatives Several of the exercises described in the general warm up can be used as

indoor alternatives to walking if the weather is bad. Activities such as

step ups, side stepping with arm press and marching, can all be done at a

brisk pace and can be repeated several times to make a continuous 10 to 15

minute aerobic programme.

A B C

16

The walking programmeWalking is an aerobic activity that involves moving the body’s major muscle

groups in a rhythmical motion that requires the heart and lungs to work

harder to deliver oxygen to the working muscles.

Taking part in short but continuous periods of aerobic activity on a regular

basis will improve your stamina and make it easier for you to complete your

daily working or social activities. This type of activity can also help control

your levels of body fat.

12 week goal:Accumulate (build up) 30 minutes of brisk walking on at least 5 or more days of the week.

Don’t worry - you don’t have to be able to do this straight away. Over the

next 12 weeks this booklet will guide you to build up gradually until you

can achieve this goal.

This goal can be achieved by adding together shorter bouts of activity

throughout the day to total 30 minutes a day:• 3 blocks of 10 minutes • 2 blocks of 15 minutes.

If you don’t walk often don’t worry if this sounds too difficult. Over the

next 12 weeks this programme will introduce you to walking in stages

beginning with walking for just 10 minutes on 2 days of the week. Each

week, the programme will guide you to increase the number of days and

the number of minutes you walk. This slow and gradual approach will

make it easier for you to adjust to this new healthy lifestyle.

What to wearYou should wear loose comfortable clothing which will keep you warm and

dry if the weather is bad. Your should wear flat comfortable shoes which

provide good support for your feet. Try not to carry any bags with you

especially if they are heavy.

WALKING

17

Weeks 1- 3


Target: walk continuously for 10 minutes on at least 5 days of the week

Don’t worry-you don’t have to be able to do this straight away. Your

task for the next 3 weeks is to build up gradually until you can walk

continuously for 10 minutes on at least 5 or more days of the week.

To help you achieve this, the programme will set you a weekly goal and

give you ideas to help you achieve this goal. You can record your progress

each week by filling in the activity diary on page 27

Week 1Walking Goal:

How many minutes? Walk continuously for 10 minutes How many times? Once per day How many days? 2 days or more of the week

To achieve the goal for week one, here are some things you could try:

• start by walking on flat ground and by going a short distance.

• Walk to the next bus stop instead of waiting for the bus.

• Get off the bus a stop earlier and walk the rest of the way.

• Park your car further away from your destination and walk.

• Take the dog for a walk instead of letting it out the back door.

WALKING

18

Getting the pace right

If you walk often then you should manage to walk for 10 minutes without

stopping. Your goal is to focus getting your walking pace at a level that

will improve your health.

You should walk at a pace that you find comfortable. Your pace should be

fast, but not over exerting. It should be a brisk walk but not so fast that

you need to stop or that you feel breathless.

You should start your activity off slowly and gradually increase your pace to

a level that requires more effort than a stroll.

Use the chart below as a guide to how briskly you should be walking. Look

at the chart during or immediately after your walk and decide which state-

ment and numbers corresponds to how all of your body feels (don’t just

think about your legs!).

If you are walking at the right pace, you should feel that the exercise is

“somewhat hard”; the way you feel corresponds to 12-14 on the scale.

If the pace you have chosen feels too easy (6-11 on the scale) or too hard

(15 – 20) then you need to readjust your pace on your next walk so that it

is more suitable and corresponds to “somewhat hard”.

How does the exercise session feel?

a doddle!

a skoosh!

nae bother!pechin!

worn oot!

puffed!

exhausted!

whistle!

sing!

talk!

gasp!

gasp!

6

7 very very light

8

9 very light

10

11 fairly light

12

13 somewhat hard

14

15 hard

16

17 very hard

18

19 very very hard

20

a doddle!

a skoosh!

worn oot!

whistle!

sing!

nae bother!pechin!

puffed!

exhausted!

talk!

19

Week 2Walking Goal:

How many minutes? Walk continuously for 10 minutes How many times? Once per day How many days? On at least 3 days or more of the week

Great, you’ve made it to week 2, now let’s build on what you have

achieved and increase the number of days you are walking on, from 2 to

3. This means doing something extra from the list in week 1 or coming up

with your own ideas to achieve 10 minutes of walking on at least 3 days of

the week. Here’s some more ideas:

• If you are walking on your own, stick to areas that you are familiar with - choose busy, more populated areas.

• Walk to the local shop for a newspaper/milk instead of getting it delivered.

Week 3Walking Goal:

How many minutes? Walk continuously for 10 minutesHow many times? Once per dayHow many days? On at least 5 days or more of the week

You’ve almost achieved the goal for this section of the programme. All you

need to do now is include activity on a further 2 days of the week. This

means a little extra effort but if your choose activities that you enjoy it will

become easier each day.

• Take a quick walking break at lunchtime, even if it’s only round the block a few times.

• Choose places where you live or work which are interesting and reasonably flat-perhaps a local park, pathways, canal and river walkways and open spaces.

Weeks 1- 3WALKING

20

The strengthening and toning programmeThese exercises help to increase the strength and tone of your muscles.

This will in turn improve your ability to perform tasks such as getting out

of a chair, carrying shopping bags or lifting heavier objects.

To increase strength and tone in our muscles, we need to get them doing

a little more work than they are used to. This booklet will give you some

examples of exercises which will work your main muscle groups and help

you gradually increase the strength and tone of your muscles. There are

also pictures and descriptions of each exercise to help you.

Active advice!To ensure that you do these exercises safely, follow the advice below: • Make sure that you are warm before doing these exercises – e.g. after a walk or after completing the warm-up exercises on page 13 -15;

• work your muscles through as full a range of movement as is comfortable;

• take your time to control the movements when doing these exercises – each movement should take 3-4 seconds to complete from beginning to end;

• try to maintain good posture (back straight, tummy in) throughout the exercises

• don’t hold your breath-try and breathe in a regular pattern; and

• by the end of the exercise you should feel that you have worked your muscles a little, but they should not feel painful.

• To help you perform the exercises each is accompanied with a description and a picture. The circled areas in the pictures show the general areas where you should feel the muscles working.

STRENGTHENING& TONING

21

The strengthening and toning programmeThese exercises help to increase the strength and tone of your muscles.

This will in turn improve your ability to perform tasks such as getting out

of a chair, carrying shopping bags or lifting heavier objects.

To increase strength and tone in our muscles, we need to get them doing

a little more work than they are used to. This booklet will give you some

examples of exercises which will work your main muscle groups and help

you gradually increase the strength and tone of your muscles. There are

also pictures and descriptions of each exercise to help you.

Active advice!To ensure that you do these exercises safely, follow the advice below: • Make sure that you are warm before doing these exercises – e.g. after a walk or after completing the warm-up exercises on page 13 -15;

• work your muscles through as full a range of movement as is comfortable;

• take your time to control the movements when doing these exercises – each movement should take 3-4 seconds to complete from beginning to end;

• try to maintain good posture (back straight, tummy in) throughout the exercises

• don’t hold your breath-try and breathe in a regular pattern; and

• by the end of the exercise you should feel that you have worked your muscles a little, but they should not feel painful.

• To help you perform the exercises each is accompanied with a description and a picture. The circled areas in the pictures show the general areas where you should feel the muscles working.

Progressing with your strength and toning programme‘Repetitions’ and ‘sets’

When doing these types of exercises we will talk about ‘repetitions’ and

‘sets’ The pictures for each exercise will show the start position/finish

position and the halfway position – which represents one full movement

or 1 repetition. 8 repetitions involves doing the same movement 8 times

from start to finish and so on.

A set refers to a set of repetitions. For example, when starting a new

exercise we suggest that you try to do 8-15 repetitions – or in other

words, 1 set of 8-15 repetitions. Once you can do 15 repetitions easily,

take 1 minute‘s rest and repeat a 2nd set of 8-15 repetitions. Once you

can do 2 sets of 15 repetitions easily, adding a 3rd set of 8-15 repetitions

will make your muscles work a little harder.

Adapting the exercisesOnce you can easily complete 3 sets of 8-15 repetitions, you can adapt the

exercise to make the same muscle group work a little harder.

As your work your way through weeks 1–12, the exercises will gradually

work your muscles a little harder. Remember - aim to build up to 3 sets of

8-15 repetitions before you try and adapt the exercises. Progress at your

own pace.

Using weightsSome of the exercises may give you the choice of using weights to make

the exercises slightly harder. The heavier the weight the harder the

exercise will be. Always try the exercise without weights first.

If you choose to use a weight you can use everyday household objects

such as empty plastic bottles which can be filled with water to make them

as heavy or as light as you need them to be – you can put them inside

plastic carrier bags to make them easier to hold. You can even use small

tins (e.g. containing soup or vegetables) which can be easily held in your

hands.

If using plastic bottles, by adding a cup of water to the bottle you will

increase the resistance by approximately 1/2 lb. We recommend that you

experiment to find a comfortable starting weight. In the first instance try

the exercise and if it feels easy (i.e. you can do more than 15 repetitions)

then add another cup.

22

To begin, make sure you are warm before doing these exercises. It is ideal to

do these exercises after a walk or after completing the warm-up on page 13-15.

Target: perform 3 sets of 8-15 repetitions on 2-3 days of the week.

Don’t worry – you don’t have to be able to achieve this straight away. To help

you achieve this, the programme will set you a weekly goal.

Week 1Strengthening & toning goal:

How many sets? 1How many repetitions? 8-15How many days? 2-3 days of the week

Wall pressThis exercise works the muscles of the arms and chest.

• stand facing a wall. Place your hands on the wall, slightly further apart than your shoulder width.

• Move your feet back until they are about two feet away from the wall.

• slowly bend your arms so that your shoulders move towards the wall.

• Then push away from the wall – so that you arms straighten (without locking your elbows).

Single leg liftsThis exercises works the leg (thigh) muscles.

• sit in a high backed chair with your back firmly against the back of the chair.

• straighten one leg then lift it until the thigh comes off the chair.

• Repeat the exercise for the other leg.

• You may lower your foot to the ground at any time – just try to decrease the number of times you lower your foot each time you try the exercise.

Weeks 1-3

1

2


23

Knee lifts• stand facing a wall, about 2 feet from the wall.

• Place your hands on the wall at shoulder height for support.

• Balancing on one foot, pull your other knee up towards your chest.

• Repeat this alternately with your right and left knee.

• You should feel the muscles in the lower abdomen area working while you perform this exercise.

Legs – seated to standing• stand with the back of your legs against a sturdy chair. slowly sit down in the chair.

• Raise yourself to the standing position and repeat. If you find this hard work, use your hands to help you or take a rest in either the standing or seated position, and then try to reduce the rests each time you do the exercise.

• If you find the exercise easy, try to reduce the amount of times you sit down onto the seat.



Great you’ve managed to get through all of the strengthening and toning

exercises. All you have to do is add another set of the same exercises to

your routine.



Your goal for week three is to increase your sets from 2 to 3 of

each exercise.

24

The flexibility programmeBy performing flexibility exercises regularly you can increase your Range of

Movement (ROM) in your joints. This will help you to cope better with the

simple tasks of daily life such as reaching up for things or bending down.

Flexibility is important for all of us and it is something we should try to

maintain and improve on as part of a general physical activity programme.

How often should I do these exercises? Over the next 12 weeks of this programme, you will be presented with

new flexibility exercises, you should aim to do these exercises on at least

2–3 days per week.

Active advice!To ensure that you do these exercises safely, follow the advice below:

These exercises should be performed in a controlled manner without

bouncing and only once you are properly warmed up. Try and breathe

normally while you stretch and avoid holding your breath in. You can

repeat each stretch 2-3 times for greater effect.

• Make sure that you are warm before doing these exercises – e.g. after a walk or after completing the warm-up exercises on pages 13-15;

• take your time to control the movements when doing these exercises;

• try to maintain good posture (back straight, tummy in) throughout the exercises;

• aim to hold the stretched position for about 20 seconds then relax;

• avoid holding your breath when doing these exercises - try and breathe in a regular pattern;

• try to avoid bouncing when holding the stretch;

• It is normal to feel a gentle pulling sensation in the belly of the muscle group as you stretch but you shouldn’t feel any pain or discomfort while you stretch. If you do you should stop the stretch;

• don’t try to stretch to far to soon; and

• by the end of the exercise you should feel that you have worked a little, but it shouldn’t feel painful.

• The circled areas in the pictures will help you to see the general areas you should be feeling the stretch in for each position.

FLEXIBILITY

25

Weeks 1 - 3To begin, make sure you are warm before doing these exercises. It is ideal to

do these exercises after a walk or after completing the warm-up on page 13-15.

Target: each week for the next 3 weeks, your goal is to perform 1 set of each exercise on 2-3 days of the week.

Calf stretch • stand facing a wall with both feet pointing towards the wall.

• Place one foot closer to the wall than the other and place both hands on the wall.

• Bend the knee closest to the wall.

• Keep your back leg straight and push the heel of the back foot down into the floor.

• You should feel a stretch in the calf muscle of the back leg.

• Hold the stretch in this position and then relax.

• Repeat this exercise with other leg.

Hamstring stretch at the wall • stand about 2 feet from a wall.

• Face the wall and place your hands flat against it at shoulder height for support.

• Place the heel of your right foot in front of you near to the wall, and very gently lean your upper body forward and straighten your knee.

• Hold the stretch in this position.

• You should feel a gentle stretch up the back of your leg and also in the calf muscle. You may need to move closer to or further from the wall to find the ideal position.

• Repeat this exercise using the left leg.

If you find this exercise difficult or painful, try the easier option on the

following page.

FLEXIBILITY

26

Easier option: Seated hamstring stretch • sit in an upright position on a chair with your knees bent at a 90 degrees angle and both feet resting on the floor.

• Place the heel of your right foot in front of you so that your right leg is almost straight, but keep a slight bend in it.

• Very gently lean your upper body forward and place your hands on your left knee.


• You should feel a gentle stretch up the back of your leg and also in your calf muscle.


Thigh stretchYou can perform this stretch in either a standing or a lying position.

• stand near a wall (use the wall for support) or lie on one side.

• Bend one knee bringing the foot towards your bottom, keeping your thighs pressed together.

• If you can, gently hold onto the arch of your foot with one hand and bring it closer to your bottom until you feel the stretch.

• If you can’t reach your feet try holding onto your trouser leg instead.

• You should feel the stretch on the front of your thigh.


• If you can’t feel the stretch then bring your foot closer to your bottom.

• Repeat this exercise with the other leg.

Full body stretch • either from a standing or a lying position slowly bring both arms overhead and gently stretch your self as tall (or long) as possible.

• Concentrate on lifting your shoulders and rib cage.

• You may feel it helps to take a deep breath in, hold the stretch in this position then exhale as you relax.

27

Activity diary

You can use this activity diary to record your progress as you work through

the programme. Writing down your progress helps with motivation so try

to fill it in after each activity or each week throughout the programme. You

can also record how you felt during your walk from the chart on page 18.

Weeks 1-3

WEEK 1

WEEK 3WEEK 2

Example

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time spent walking

10 minutes

How did it feel?

12-13

Strengthening & toning

1 set of 15 reps

Flexibility

Completed all

28


Target: walk continuously for 10 minutes, twice per day on at least 5 days of the week

Well done, you’ve made it to week 4! The programme steps up a gear and

your task is to extend the number of minutes of walking you do so that you

walk continuously for 10 minutes on 2 occasions per day on 5 or more days

of the week. Over the next 3 weeks, the programme will help you achieve

this target. Remember to keep a note of your activities in your activity diary

on page 36.

Week 4Walking Goal:


Additional goal: On two or more days, add another 10 minute block to your programme

If you are unaccustomed to walking, the best way to increase the amount

of minutes you do is to accumulate it in short bouts over the course of a

day. Here are some of the things you could do over the course of a day to

total 20 minutes of walking:

• Walk to the next bus stop instead of waiting for the bus on the way to work, and on the return trip get off the bus a stop earlier and walk the rest of the way home.

• Walk to a friend’s house for tea and walk home.

• Walk the dog in the morning and also in the afternoon.

• Walk the kids to school and then walk home.

Weeks 4-6WALKING

29

Week 5Walking Goal:


Additional goal: On 3 or more days, add another 10 minute block to your programme

If you’ve managed to do some of the activities given in weeks 1–4 then

perhaps you just want to stick with these and try to increase the number

of 10 minute blocks you spend doing them on at least 3 days this week.

Remember to record your progress in your activity diary.

Week 6Walking Goal:

How may minutes? Walk continuously for 10 minutesHow many times? Twice per dayHow many days? On at least 5 days or more of the week

Now you are ready to extend the amount of time you spend walking to

5 or more days of the week. You’ll be getting used to walking and so be

more likely to choose walking as the alternative travel option whenever

possible. Remember to record your 2 x 10 minute blocks of walking in your

activity diary.

Weeks 4-6WALKING

30

The strengthening & toning programme

Congratulations on reaching the second phase of the strengthening & toning programme.

It is vital that you warm up for these components if you don’t perform them

immediately after your walk. Use the general warm up exercises on pages

13-15.

As before, remember to follow the advice on page 20. These exercises are a

little harder and will allow you to gradually progress with the exercises you

did during weeks 1-3. Some of the exercises will also give you suggestions

to make the exercise easier or harder.


If you are ready to progress, start week 4 by doing 1 set of 8-15 repetitions

of the following exercises. As in weeks 1-3, once you can do 1 set of 8-15

repetitions, progress by adding another set of repetitions for each exercise

each week, or earlier if you feel you are able to do so.

Box press-ups • Kneel down on the floor, (you can put a mat or a couple of towels down for padding).

• Place your hands on the floor so that they are just over shoulder width apart with your fingers pointing straight ahead.

• Looking down towards the floor and keeping your stomach tucked in, gently lower your chest and shoulders towards the floor.

• Then gently straighten your arms, raising your chest and shoulders off the floor. If you find this difficult, take a rest when you return to the start position.

Easier option: wall press

Continue with the wall press from weeks 1-3 on page 22.

Weeks 4-6STRENGTHENING

& TONING

31

Arm curls• start with between 1-5lbs if using weights or water filled bottles.

• stand with your arms at your side.

• Hold your weights/tins in your hand or by the handles of the bottles or carrier bag. Keep your upper arms and elbows by your side.

• Lift the weight/bottles towards your shoulders, keeping your elbows close to your side. Count to 2 as you lift up.

• Gently lower the weights/bottles back to the starting position, count to 4 as you do this.

Assisted knee bend • Place both hands on a sturdy table or chair to keep your balance.

• stand with your feet a little over hip width apart with your feet pointing forwards.

• stand tall, keeping your back straight & stomach tucked in.

• Keeping your hands on the table/chair, slowly bend your knees – as if you are about to sit down on an imaginary chair, and then slowly straighten your legs again.

• Make sure you don’t bend your knees too much to the extent that you struggle to straighten them again.

Easier option:

Continue with the sitting

standing exercise from

weeks 1-3 page 23.

Harder option:

Try to let go of the chair- keeping it within

reach for balance if you need it.

32

Side leg raise • stand near a wall so you can use it for support.

• stand side onto the wall and move your outside leg (furthest away from the wall) away from the other foot and up, away from the ground.

• Keep your feet parallel with your toes pointing forward.

• Keep each movement controlled, and try not to swing your hips.

Basic back extension This exercise works the muscles in the lower back.

• Lie on your front with your hands placed under your chin with your elbows pointing out to either side.

• slowly, and in a controlled manner, raise your head and chest up from the floor.

• Your arms should straighten slightly but don’t try and push too hard or too high with your arms – let your back do the work.

• Try to hold the position for a couple of seconds and then gently lower your shoulders back towards the floor.

• Keep your head and eyes looking at the floor throughout this exercise.

Easier option:

take a rest in between each

repetition when your chest

returns to the floor.

Harder option: Advanced back extension

keep your hands touching your chin with

your elbows pointing out to the side and

raise your hands and elbows off the floor

as well as your chest.

33

Weeks 4-6The flexibility programme

Congratulations on reaching the second phase of the flexibility programme.

It is vital that you warm up for these components if you don’t perform them

immediately after your walk. Use the general warm up exercises on pages 13-15.

Target: Over the next 3 weeks of the flexibility programme, you should aim to do these exercises on at least 2 – 3 days per week.

Remember, aim to hold each stretched position for 20 seconds, then relax.








Hamstring stretch at the wall• stand about 2 feet from a wall.

• Facing the wall and place your hands flat against it at shoulder height for support.

• Place the heel of your right foot, in front of you near to the wall and very gently lean your upper body forward and straighten your knee.

• You should feel a gentle stretch up the back of your leg and also in the calf muscle. You may need to move closer to or further from the wall to find the ideal position.



If you find this exercise difficult or painful, try the easier option on the

following page.

FLEXIBILITY

34

• sit in an upright position on a chair with your knees bent at a 90 degrees angle and both feet are resting on the floor.

• Place the heel of your right foot in front of you so that your right leg is straight but keep a slight bend in it.

• Very gently lean your upper body forward and place your hands on your left knee.


• You should feel a gentle stretch up the back of your leg and also in your calf muscle.


Thigh stretch You can perform this stretch in either a standing or a lying position.

• either stand near a wall (use the wall for support) or lie on one side).

• Bend one knee, bringing the foot towards your bottom, keeping your thighs pressed together.







Easier option: Seated hamstring stretch

35

Side reach• stand with your arms at your sides, place your feet shoulder width apart and slightly bend in your knees.

• slowly reach upwards as high as possible with one hand.

• This should cause you to bend to the one side just a little bit.


• Repeat this exercise with the other hand.

Triceps stretch• In either a seated or a standing position raise your right arm up and drop the hand back between your shoulders blades (or behind your head).

• If you can, reach up with your left hand and gently pull your right elbow towards your head.

• If you can’t manage this lift your left hand up and place it on the back of your right arm and push your right arm back moving your right hand down your back until you feel a stretch in the back of your right upper arm and shoulder joint.


• Repeat this exercise for the other side.

36

WEEK 4

WEEK 6WEEK 5

Example

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time spent walking

2x10 minutes

How did it feel?

12-13

Strengthening

& toning

2 sets of 15 reps

Flexibility

Completed all

Weeks 4-6Activity diaryKeep charting your progress by filling in your activity diary for weeks 4 – 6.

37

You are now halfway through the programme and should have been active

for the past 6 weeks now – well done! We hope that you are finding

rewards from taking part in regular activity.

If you haven’t managed to complete each week’s activities because you have

been ill or have had other commitments – don’t feel that you have to drop

out of the programme altogether - you can restart your activity programme

by repeating weeks 1 or 2 again. Keep going!

Top tips to help you stick to the activity programme

SupportIf you are finding it difficult to motivate yourself then why not encourage a

friend or relative to come on your walk with you? Having a chat as you walk

or discussing the things you see may help the time pass more quickly.

AlternativesIf on some occasions the weather is too bad to go outside for you to walk

then you could try to find an indoor area like a shopping centre as an

alternative. If this isn’t feasible for you, don’t worry: you can do the indoor

alternatives on pages 13-15. Why don’t you put on your favourite music

and dance to a couple of songs. You could follow this with a couple of

minutes of step ups and marching on the spot. All of these types of aerobic

activities are an indoor alternative to walking – remember that any activity

you do should be at a comfortable pace.

AchievementThink about what you have achieved in the last 6 weeks. If you are finding

everyday things like going for shopping or doing the housework or gardening

easier as a result of increasing your regular activity then congratulate

yourself and remember these additional benefits if you ever feel like missing

a session. Remember to put a note in your activity diary (page 47) to remind

yourself of your progress.

Weeks 7-9

38


Target: walk continuously for 10 minutes, three times per day on at least 5 days of the week

The programme steps up a gear and your task over the next 3 weeks is to

extend the number walking sessions you do so that by week 10 you have

achieved the recommended amount of physical activity necessary for good

health.

Week 7Walking Goal:

How may minutes? Walk continuously for 10 minutes.How many times? Twice per day.How many days? On at least 5 days or more of the week.

Additional goal: On 2 or more days, add another 10 minute block to your programme.

On the 2 days that you choose to be active for 30 minutes in total, you can

achieve this in 2 ways:

2 blocks of 15 minutes / day; or

3 blocks of 10 minutes / day.

If you’ve managed to do some of the walking activities given in the previous

weeks then perhaps you just want to stick with these and try to increase the

amount of time you spend doing these things. If you want to try 2 blocks of

15 minutes instead of 3 blocks of 10 minutes here are a few combinations

you might consider:

• take the dog for an extra 5 minutes walk to total 15 minutes

+

• increase the time you spend on your lunchtime walk to total 15 minutes.

• Walk two bus stops as part of your journey to your destination

+

• get off the bus two stops early as part of your return journey.

Weeks 7-9WALKING

39

Week 8Walking Goal:

How may minutes? Walk continuously for 10 minutes.How many times? Twice per day.How many days? On at least 5 days or more of the week.

Additional goal: On 3 or more days, add another 10 minute block to your programme.

This week’s task is to increase the number of days you accumulate 30

minutes of brisk walking on to 3 days or more this week. You’ve made

excellent progress over the past 8 weeks so adding a small amount to your

existing programme isn’t going to hurt too much.

Week 9Walking Goal:

How may minutes? Walk continuously for 10 minutes.How many times? Three times per day.How many days? On at least 5 days or more of the week.

Good progression! Keep going - you’ve almost reached the goal for

good health!

Remember, it’s up to you how you how you choose to build activity into

your life so make life easier for yourself by fitting activity into your lifestyle.

Here’s some options available to make life easier and being active enjoyable:

• Accumulate your 30 minutes of brisk walking in blocks of 10 or 15 minutes.

• Alternate the days of the week that you spend being active so that you total at least 5 days over the course of weekends and weekdays.

• on the days when you have more time at your disposal you may be able to extend the time you spend walking continuously to 20 minutes, or even choose to do your 30 minutes all at once!

By this point in the programme, if you have managed to achieve 30 minutes

of brisk walking in blocks of 10 or 15 minutes on 5 or more days of the week

then the good news is that you are now doing enough activity to gain many

health benefits!

Weeks 7-9WALKING

40

Weeks 7-9

The strengthening & toning programme

Welcome to week 7- 9 of the strengthening & toning programme. There are

new exercises in this section that will aim to work more muscle groups in

your body.


As with before, aim to progress each week by adding 1 more set of

exercises to your routine. Start week 7 by doing 1 set of 8-15 repetitions of

the following exercises. Once you can do 1 set of 8-15 repetitions, progress

by adding another set of repetitions for each exercise each week, or earlier

if you feel you are able to do so.

Single arm row This exercise will work the muscles in your upper back and upper arm.

• stand with your feet shoulder-width apart.

• Bend forward from the waist and support yourself by placing your left hand on a sturdy table or on the wall.

• Hold your weight/bottle in your right hand. Pull the weight/bottle up towards your right shoulder and gently lower it again until your arm is straight.

• Try to keep your shoulders level throughout the exercise and keep your stomach tucked in.

• once you have completed 8-15 repetitions, perform the exercise with the left arm.


41

Lateral raisesThis exercise works the muscles in your shoulders and your upper arms.

• start with between 1-5lbs.

• Hold the weights/bottles in your hands so that your palms are facing your side.

• Gently lift the weights/bottles up and out to the side to your shoulder height.

• Count to 2 as you raise your arms up.

• Gently lower your arms back down to your sides to a count of 4.

• Keep your palms facing downwards throughout the exercise.

Easier option:

Use a lighter weight and

keep your arms bent at

right angles.

Harder option:

Increase the weight/put another cup of

water in the water bottle.

Squats This is very similar to the assisted knee bend on page 33 but without the aid

of the chair.

• stand near to a wall or chair so that you can use them for balance should you need to.

• Place your feet a little over hip width apart with your feet pointing forwards.

• stand tall, keeping your back straight and stomach tucked in.

• slowly bend your knees – as if you are about to sit down on an imaginary chair – and then slowly straighten your legs again.

• Make sure you don’t bend your knees too much to the extent that you struggle to straighten them again.

easier option:

Assisted knee bend exercise.

Week 4-6, Page 31.

Harder option:

you can use some hand held weights –

by holding the weights close to the sides

of your thighs as you do the exercise

– but make sure you keep your balance.

3/4 Press-ups • Kneel down onto the floor (you can put a mat or a couple of towels down for padding).

• Place your hands on the floor so that they are just over shoulder width apart, with your fingers pointing straight ahead.

• Gently slide your hips forward so that you flatten your back – you may need to walk your hands slightly further forwards to enable you to do this.

• Looking down towards the floor and keeping your stomach tucked in, gently lower your chest and shoulders towards the floor.

• Then gently straighten your arms, raising your chest and shoulders off the floor.

42

Easier option: Take a rest when you return to the

start position or continue with the

box press-up from weeks 4-6, page 30.

43

Weeks 7-9Basic abdominal curls

• Place a couple of towels or a soft mat on the floor.

• Lie on your back with your knees bent and your heels on the floor.

• Place your hands on the top of your thighs.

• Gently slide your hands up your thighs towards your knees, raising your shoulders and your head off the floor.

• Don’t strain your neck – keep a space between your chin and your chest.

Harder option:

Change your arm position so that your fingers are touching your ears, with your elbows pointing out the side – but don’t pull your neck as you raise your shoulders upwards.

Easier option:

Take a rest in between each repetition when your head and shoulders are on the floor.


44

Weeks 7-9The flexibility programme

Well done, you’ve reached the third phase of the flexibility programme!

Target: each week for the next 3 weeks, your goal is to perform 1 set of each exercise on 2-3 days of the week.

It is important that you make sure your muscles are warmed up before

undertaking these exercises so remember to do the general warm up first or

take part in the walking activities.Try and breathe normally while you hold

each stretch - aim to hold each stretch for 20 seconds.








Hamstring stretch with calf • Place the heel of your right foot in front of you and bend your left knee.

• Place your hands on the thigh of the bent leg and very gently lean your upper body forward, keeping your back straight until you feel a gentle stretch up the back of your upper right leg.

• once in position lift the toes of your right leg up towards to feel an additional stretch in your calf muscle of the same leg.

• You may need to move your position slightly to get into the right position for the stretch.

• once you can feel the stretch, hold the position.


FLEXIBILITY

45

Weeks 7-9 Thigh stretch You can perform this stretch in either a standing or a lying position.

• stand near a wall (use the wall for support) or lie on one side.

• Bend one knee, bringing the foot towards your bottom, keeping your thighs pressed together.





• Hold the stretch in this position and repeat this exercise with the other leg.

Shoulder and chest stretch• From a standing position with a slight bend in the knees, clasp your hands together behind your back and keep your arms straight.

• Very gently raise your arms backwards and upwards as far as is comfortable.

• Keeping your hands clasped, hold the stretch in this position.

• You should feel the stretch in the shoulders and chest region.

If you find the above stretch uncomfortable on your neck, try the following stretch instead.

FLEXIBILITY

46

Chest Stretch• From a standing position with a slight bend in the knees, place your hands on your buttocks.

• With your arms bent, try and squeeze your elbows backwards and together until you feel a gentle stretch in your chest and shoulders.


Floor hamstring stretch• sitting on the floor straighten your left leg forward keeping your toes facing up towards the ceiling.

• Bend your right leg in towards the inner thigh of your left leg and sit yourself up on your buttocks.

• Keeping your back straight and your head up, very gently lean forward, reaching your arms out towards your toes until you feel a gentle stretch in the back of the thigh of your straight leg.


• Repeat this exercise on the opposite side.

47

WEEK 7

WEEK 9WEEK 8

Example

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time spent walking

3x10 minutes

How did it feel?

12-13

Strength

3 sets of 15 reps

Flexibility

Completed all

Weeks 7-9Activity diary

Chart your progress for weeks 7 – 9.

48


Target: your goal from now on is to maintain the recommended level of physical activity for good health you have achieved by now.

If you wish, try to extend the amount of time you spend walking continuously

to total 30 minutes or more.

Weeks 10 – 12

If you are now managing 10-15 minutes of continuous walking and want

more of a challenge, you can make your walks longer and more intense,

maybe not every day, but perhaps once or twice a week.

Here are some options you might consider if you would like to increase the

amount of activity you do:

• You might want to design a circular route that links your local shop with other local features.

• Add 3 or 4 minutes to each session so that in three weeks time you are walking continuously for almost 30 minutes.

• In poor weather conditions you may want to include an indoor shopping centre on your route (”no excuses!”).

• Increase the distance you walk before you increase the pace or gradient.

• Increase the intensity of your walk by increasing the pace or by choosing a route with a hill or two – perhaps one session like this once or twice a week is enough to give you the extra challenge!

• explore new areas of interest! Perhaps you could get the bus to a park or open space at the other side of town and explore it on foot.

• A local walking scheme may be able to give you ideas for routes which you could then do by yourself, with friends and family. see page 57 for contact details.

Weeks 10-12WALKING

49

For those who can comfortably walk for 30 minutes

For the next three weeks, try to make a mental or written note of the

distance you manage to walk during your 30 minutes. You can use

landmarks, i.e. buildings, trees, road signs or lamp posts, to mark the end

or midway turning point in your walk. Try to walk a little bit further in the

30 minutes period each day. This means you will have to walk just a little

bit faster in order to finish within the 30 minutes.

50

Weeks 10-12 The strengthening & toning programme

You have reached the last component of the strengthening & toning programme.

You have now gradually progressed with a number of exercises that work different muscle groups. This section will combine a selection of these exercises aiming to give you a good overall strength and toning routine, working all of your muscle groups.


As before, aim to progress each week by adding 1 more set of exercises to your routine. Start week 10 by doing 1 set of 8-15 repetitions of the following exercises. Once you can do 1 set of 8-15 repetitions, progress by adding another set of repetitions for each exercise each week, or ear-lier if you feel you are able to do so.

If you find any of the exercises too difficult or too easy remember to choose the easier or harder options given with each exercise in the previous sections.

Remember to make sure you can do 3 sets of 8-15 repetitions before you try and adapt the exercise to a more difficult option.

Squats

Side leg raises

Upright rowing

Arm curls


▲▲

▲

▲

51

Basic abdominal curls or advanced abdominal curlsHarder option: Advanced abdominal curls

Change your arm position so that your fingers are touching your ears, with your elbows pointing out to the side – but don’t pull your neck as you raise your shoulders upwards.

Basic back extension or advanced back extensionHarder option: Advanced back extension

Keep your hands touching your chin with your elbows pointing out to the side and raise your hands and elbows off the floor as well as your chest.

3/4 press up or full press-up Harder option:

Try a full press-up.

Get yourself into the starting position for a 3/4 press-up. Then place your toes onto the floor and rise-up onto the balls of

your feet – lifting your knees up off the floor and straighten-

ing your legs. Looking down towards the floor and keeping

your stomach tucked in, gently lower your chest and shoulders

towards the floor. Then gently straighten your arms, raising

your chest and shoulders off the floor.

Lateral raise

▲Basic

intermediate

Basic

Advanced

Advanced

Advanced

52

Weeks 10 – 12 The flexibility programme

Congratulations on reaching the final component of the flexibility

programme! The programme introduces a couple of new flexibility

exercises for you to try over the next 3 weeks.

Target: aim to do all of the exercises on at least 2-3 days of the week, each week over the next 3 weeks.

It is important that you make sure your muscles are warmed up before

undertaking these exercises so remember to do the general warm up first or

take part in the walking activities.

Neck stretchThe neck area is very delicate area and should not be stretched by head

circling. The following exercises are designed to allow you to stretch the

neck area in a safe and controlled manner.

• In a comfortable standing position slowly turn your head to look as far to your left as possible while keeping your body facing forward.


• Return to the start position and then repeat this exercise looking to the right.

Hamstring stretch lying on floor• Lying on your back, bend one knee and then the slowly bring your other knee up towards your chest.

• Place your hands behind the knee of the raised leg and gently pull the knee slightly closer towards your chest.

• Make sure you keep your head on the floor and that you relax your neck and shoulders.

• When doing this exercise you should feel a stretch in the back

of the thigh.



FLEXIBILITY

53

Weeks 10-12

Thigh stretch lying on floor • Lying face down on the floor bend one knee bringing the foot towards your bottom.

• If you can, gently hold on to the arch of your foot with one hand and bring it closer to your bottom until you feel the stretch.


• Hold the stretch and repeat with the other leg.

Full body stretch• either from a standing or a lying position slowly bring both arms overhead and gently stretch yourself as tall (or long) as possible.

• Concentrate on lifting your shoulders and rib cage.

• You may feel it helps to take a deep breath in, hold the position and then exhale as you relax.

Shoulder stretch• In either a seated or standing position bring your right arm across the front of your chest.

• Use your left hand to gently press the right upper arm slightly further across your chest towards your left side.

• You should feel a stretch in the muscles of your shoulder and upper arm.


• Repeat this exercise with your left arm.

FLEXIBILITY

54

Activity diary

Chart your progress for weeks 10 – 12.

WEEK 10

WEEK 12WEEK 11

Example

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time spent walking

2x15 minutes

How did it feel?

12-13

Strength

3 sets of 15 reps

Flexibility

Completed all

55

What now? Staying power!Well done! You have been exercising for 12 weeks and have reached the

recommended level of physical activity for good health. You are now at the

stage where exercising is becoming a regular routine. Keep up this healthy

activity – you could even try new activities such as swimming, cycling or

dancing to substitute for walking.

The principles are exactly the same:

enjoy your physical activity;

be active at a comfortable pace – check ‘how you feel’;

you shouldn’t feel any pain;

be active with friends and family;

keep a diary of your activity; and

adapt you activity to fit in with the demands of your life!

Remember physical activity does not need to be hard to provide direct

health benefits. Participating in moderate-intensity physical activity is a vital

component of a healthy lifestyle for people of all ages and abilities.

Advanced activity goalsIf you found the 12 week activity programme enjoyable but want more

challenge and would also like to improve your fitness, then you could aim to

increase the effort and amount of time you spend on the activity.

While activity at a higher intensity or performed longer offers more health

benefits, this level of activity may not be a realistic goal for everyone, at least

not to start with.

Advanced goal: 20 minutes (all in one go) or more of vigorous intensity activity on 3 or more days of the week

This advanced goal requires you to exert effort at a vigorous intensity

continuously for at least twenty minutes.

What is vigorous-intensity physical activity?

Vigorous-intensity physical activity generally requires sustained, rhythmic

movements and refers to a level of effort equivalent to

• a "perceived exertion" of 15 or greater on the ‘how you feel’ scale (page 18);

• any activity that burns more than 7 kcal/ min; or

• the effort a healthy individual might expend while jogging, cutting the grass with a nonmotorised lawn mower, chopping wood, participating in aerobic classes, swimming continuous laps, or cycling uphill, for example.

Vigorous-intensity physical activity is intense enough to represent a substantial

challenge to an individual and results in a significant increase in heart and

breathing rate.

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Physical activity contact detailsFor further information about local opportunities for being physically active contact your

local council’s leisure and recreation department. Their number will be in the phone book

We hope you have enjoyed this 12 week programme and wish you luck with your future

activity choices.

If you stop your regular programme for any reason, then follow the advice in this booklet

and begin again gradually.

There are many healthy walking initiatives operating throughout Greater Glasgow and

Clyde. For more information about opportunities in your local area contact:

Paths to Health

Inglewood House

Tullibody Road

Alloa

FK10 2HU

Tel. 01259 218855

Email. [email protected]

www.pathstohealth.org.uk

Tips to help you keep active

• Be realistic about what you want to achieve.

• Build up the intensity and frequency of your activity sessions gradually.

• Choose activities that you enjoy.

• Make active choices as part of your daily routine.

• Be active with a friend.

• Always try to reschedule activities if you know you are going to miss a session.

• Use the stairs as often as possible.

• Do some activity at home, such as hoovering, gardening, washing the floor or the car.

• Keep active when on holiday and remember to return to your activity programme as soon as possible.

• If you get a cold or an injury, restart your activity programme at an easy pace and build up gradually when you recover.

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