Exercise Q&As... is it good for me? Should I really do it?

Most of us believe that exercise is good for us, but do we really know why? And do we know how much of it we should be doing? Find out the answers to the most common questions people ask about exercise.

Does exercise and physical activity really have an impact on health?

Staying physically active is key to maintaining a stable weight and overall good health. There is significant evidence that points to the importance of being physically active to counteract the effects of aging and the risks of chronic disease. In 2019, the UK Chief Medical Officers published its latest physical activity guidelines reiterating a clear message: “If physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and help treat.”1 Evidence suggest that being physically active can reduce type II diabetes by 40%, cardiovascular disease by 35%, falls and frailty by 30%, depression by 30%, joint and back pain by 25% and colon and breast cancer by 20%. Thus, the question should really be, what is the health cost of being inactive, as with sedentarism, the risk for coronary, metabolic, musculoskeletal and systemic diseases greatly increases.

How much exercise do I need to do?

It is recommended that adults get at least 150 minutes of moderate cardiovascular physical activity a week, this can be performed in short burst of 20 minutes a day throughout the week (or you could perform 75 minutes of vigorous activity a week, such as running 15 minutes 5 times a week). Plus, you should aim to do strengthening and balance exercises for at least 20 – 30 minutes twice a week; and stretch your major muscles groups (your thighs, gluts, pecs, and spine) 2 – 3 times a week to daily (for about 10 minutes, holding static stretches for about 10 – 30 seconds).

How can I achieve this?

You don’t have to attend the gym or play sports to achieve the requirements to stay active. All activity counts, not just exercise. So think of including more simple activities, such as taking stairs instead of lifts and escalators, walking or cycling to places rather than taking transport, carrying shopping back home rather than taking the car or public transport, doing house chores such as hoovering, dusting and gardening regularly, visiting colleagues, friends and relatives in person rather than calling or messaging them, and so forth to include more physical activity in your life.

What sports or fitness activities can I join?

It is important that you join activities that are suitable to your level of fitness, you enjoy and are easily accessible so you stick to them. So firstly, ask yourself what do you like or dislike of exercise; and how much you can realistically commit to a new activity. There are many factors that may play a part, for instance, do you enjoy exercising in a group or alone? Do you prefer to exercise outdoors, indoors and/or at home? Can you perform exercise on your own or would you prefer to have an instructor guiding you? What would be the most convenient time and days to exercise? What places and/or facilities are accessible to you? Can you afford the costs?

There are plenty of ways to exercise, you can join a local gym where you can use cardio, resistance and cable machines, free weights, attend group exercise classes, swim, and play sports.

You can also join a local sports clubs

Did you know there are over 150 sports clubs in Ealing including walking/hiking, volleyball, hockey, tennis, swimming, skateboarding, rugby, netball, martial arts, horse riding, gymnastics, golf, football, fencing, cycling, boxing, cricket, badminton, running clubs and more? Click here to find out more.

Or you can exercise on your own

Outdoors exercise:

- Did you know that there are over 30 outdoor gym and distance marker routes located in parks around Ealing? Click here to find out more.

- There are also plenty of cycling lanes and routes around Ealing. Did you know that 36% of car trips made in the borough are under 2km which you can cycle in around 10 minutes? Click here to find out more.

Home exercise:

- There are plenty of options to exercise at home. Exercise videos can be found in most social media platforms, such as YouTube, Instagram, TikTok, Facebook and so forth. The NHS also offers many exercise videos for all levels of ability to practice at home. Here are some links to access exercise videos from the NHS: Home Workout Videos NHS Fitness Studio NHS Strength & Flexibility Exercises

I have chronic health conditions, should I exercise?

Always check with your GP before engaging in a new physical activity, particularly if there are health conditions present.

With a few exceptions of acute health conditions, it is safe to assume that physical activity and exercise will not be detrimental to health but, contrarily, will help manage and sometimes improve chronic health conditions. Find a suitable class or activity run by a qualified professional who is aware of your medical status and can safely guide you through the exercise.

Always check for side effects of medications as these can impair your ability to perform exercise. Engage in activities you find safe. This will help you build confidence to slowly progress in the level of intensity of the exercise, and will allow you to engage in more challenging activities at your own pace.

Stay active... stay healthy!

Stay active, do not sit or stand still for long periods of time (more than 30 minutes). If possible, take a short walk (5 minutes or so) every half hour.

If you must stay seated – i.e. while at work, driving, on a train, flying, etc. – move your body while seated to promote circulation and reduce stiffness. Seated Exercises

Keep a good posture at all times, look after your spine. Perform regular exercises to promote spine mobility and health. Core stability exercises