Exercise and exercise equipment "Those who think they have not time for exercise will sooner or later have to find time for illness". Edward Stanley, 15 th Earl of Derby Exercise: One of the NHS top tips for pain management is exercise. "Simple, everyday activity like walking, swimming, gardening and dancing can ease some of the pain directly by blocking pain signals to the brain. Activity also helps to stretch stiff and tense muscles, ligaments and joints, which can lessen pain". "It’s natural to be hesitant if exercise is painful and you’re worried about doing more damage. But if you become more active gradually, it's unlikely you will cause any damage or harm. The pain you feel when you start gentle exercise is because the muscles and joints are getting fitter". Avoiding exercise completely could lead to other problems like stiff joints, weight gain, heart disease, osteoporosis, poor balance and falls. In recent years, studies have shown that regular physical activity also has benefits for mental health. Exercise can help people recover from depression and prevent them from becoming depressed in the first place. Please see the section on Emotional Wellbeing for further details. How much physical activity do adults aged 19-64 years old need to do to stay healthy? To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and strength exercises. Guidelines for adults aged 19-64 To stay healthy, adults aged 19-64 should try to be active daily and should do: at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
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Exerciseandexerciseequipment"Thosewhothinktheyhavenottimeforexercisewillsoonerorlaterhavetofindtimeforillness".EdwardStanley,15thEarlofDerbyExercise:OneoftheNHStoptipsforpainmanagementisexercise."Simple,everydayactivitylikewalking,swimming,gardeninganddancingcaneasesomeofthepaindirectlybyblockingpainsignalstothebrain.Activityalsohelpstostretchstiffandtensemuscles,ligamentsandjoints,whichcanlessenpain".
"It’snaturaltobehesitantifexerciseispainfulandyou’reworriedaboutdoingmoredamage.Butifyoubecomemoreactivegradually,it'sunlikelyyouwillcauseanydamageorharm.Thepainyoufeelwhenyoustartgentleexerciseisbecausethemusclesandjointsaregettingfitter".
Avoidingexercisecompletelycouldleadtootherproblemslikestiffjoints,weightgain,heartdisease,osteoporosis,poorbalanceandfalls.
Inrecentyears,studieshaveshownthatregularphysicalactivityalsohasbenefitsformentalhealth.Exercisecanhelppeoplerecoverfromdepressionandpreventthemfrombecomingdepressedinthefirstplace.PleaseseethesectiononEmotionalWellbeingforfurtherdetails.
Howmuchphysicalactivitydoadultsaged19-64yearsoldneedtodotostayhealthy?Tostayhealthyortoimprovehealth,adultsneedtodotwotypesofphysicalactivityeachweek:aerobicandstrengthexercises.
Guidelinesforadultsaged19-64Tostayhealthy,adultsaged19-64shouldtrytobeactivedailyandshoulddo:
atleast150minutesofmoderateaerobicactivitysuchascyclingorfastwalkingeveryweek,and
strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).
75minutesofvigorousaerobicactivity,suchasrunningoragameofsinglestenniseveryweek,and
strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).
• Amixofmoderateandvigorousaerobicactivityeveryweek.Forexample,two30-
minuterunsplus30minutesoffastwalkingequatesto150minutesofmoderateaerobicactivity,and
• strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).
Aruleofthumbisthatoneminuteofvigorousactivityprovidesthesamehealthbenefitsastwominutesofmoderateactivity.Onewaytodoyourrecommended150minutesofweeklyphysicalactivityistodo30minuteson5daysaweek.Alladultsshouldalsobreakuplongperiodsofsittingwithlightactivity.Findoutwhysittingisbadforyourhealth.Whatcountsasmoderateaerobicactivity?Examplesofactivitiesthatrequiremoderateeffortformostpeopleinclude:
• walkingfast• wateraerobics• ridingabikeonlevelgroundorwithfewhills• doublestennis• pushingalawnmower• hiking• skateboarding• rollerblading• volleyball• basketball
Moderateactivitywillraiseyourheartrateandmakeyoubreathefasterandfeelwarmer.Onewaytotellifyou'reworkingatamoderatelevelisifyoucanstilltalk,butyoucan'tsingthewordstoasong.Whatcountsasvigorousactivity?Thereisgoodevidencethatvigorousactivitycanbringhealthbenefitsoverandabovethatofmoderateactivity.Examplesofactivitiesthatrequirevigorouseffortformostpeopleinclude:
• joggingorrunning• swimmingfast• ridingabikefastoronhills• singlestennis• football
• rugby• skippingrope• hockey• aerobics• gymnastics• martialarts
Vigorousactivitymakesyoubreathehardandfast.Ifyou'reworkingatthislevel,youwon'tbeabletosaymorethanafewwordswithoutpausingforbreath.Ingeneral,75minutesofvigorousactivitycangivesimilarhealthbenefitsto150minutesofmoderateactivity.Foramoderatetovigorousworkout,tryCouchto5K,anine-weekrunningplanforbeginners.Whatactivitiesstrengthenmuscles?Musclestrengthisnecessaryfor:
• alldailymovement
• tobuildandmaintainstrongbones
• toregulatebloodsugarandbloodpressure
• tohelpmaintainahealthyweight
Muscle-strengtheningexercisesarecountedinrepetitionsandsets.Arepetitionisonecompletemovementofanactivity,likeabicepcurlorasit-up.Asetisagroupofrepetitions.
Foreachstrengthexercise,trytodo:
• atleastoneset
• eightto12repetitionsineachset
Togethealthbenefitsfromstrengthexercises,youshoulddothemtothepointwhereyoustruggletocompleteanotherrepetition.
Therearemanywaysyoucanstrengthenyourmuscles,whetherit'sathomeorinthegym.Examplesofmuscle-strengtheningactivitiesformostpeopleinclude:
• liftingweights
• workingwithresistancebands
• doingexercisesthatuseyourownbodyweight,suchaspush-upsandsit-ups
• heavygardening,suchasdiggingandshovelling
• yoga
TryStrengthandFlex,a5-weekexerciseplanforbeginnerstoimproveyourstrengthandflexibility.Youcandoactivitiesthatstrengthenyourmusclesonthesamedayorondifferentdaysasyouraerobicactivity-whatever'sbestforyou.Muscle-strengtheningexercisesarenotanaerobicactivity,soyou'llneedtodotheminadditiontoyour150minutesofaerobicactivity.Somevigorousactivitiescountasbothanaerobicactivityandamuscle-strengtheningactivity.Examplesinclude:
• circuittraining,aerobics,running,football,rugby,netball,hockey
Equipmenttohelpwithexercising:ResistanceBandsBodylastics12pieceresistancebandswithhandlesanddooranchor£19.95
BodylasticsPremiumFlatresistancebandswithouthandles£13.87
SuspensiontrainingstrapsProtoneprofessionalsuspensiontrainer-bodyweightstrengthtraining£29.99AllavailablefromAmazon.co.uk
AlterGtreadmill:08003688700www.alterg.comTheMill,HortonRoad,StanwellMoorStaines,MiddlesexTW196BJThetreadmillisidealforphysiotherapyclinics,rehabilitationfacilities,gymsandwellnesscentresandistheperfectsolutionforpatientslookingtoregainmobility,developstrengthandfitness,andincreaserangeofmotionandnaturalmovement–allwhileminimisingstressoninjuries.AlterG’suniqueandpatentedunweightedrehabilitationtreadmilltechnology:
• Allowspatientstomovewithlesspainduringphysiotherapysessionswhilstreducingtheriskoffurtherinjury
• ProvidesPhysiotherapistswithanaccuratetooltotrackpatientprogress,keepingthemengagedduringrehabilitation
• Helpsclinicsandtherapiststosetthemselvesapartbyofferingthemostadvancedphysiotherapytechnologyavailable
• AllowsPhysiotherapiststoeasilyobserveandanalysetheirpatientsrangeofmovement
• Actsasbotharehabdeviceandwellnesstoolthatgetspatientsexcitedandmotivatedtocontinueusingitforregulartraining
Findthelocationofyournearesttreadmill:http://www.alterg.com/en-gb/product/find-an-alterg/locations/?address=Northcourt+Ave%2c+Reading%2c+Reading+RG2+7HE%2c+UK
PowerPlates:Howdoesvibrationtrainingwork?Byexercisingonavibrating,andtherefore,unstablesurfaceyourmusclesareforcedtorespondinordertoregainstability.Yourbodydoesthisbyperformingreflexivemusclecontractionsmanytimespersecond.
Thesecontractionsmustworkinmultipledirections,becausetheplatformnotonlymovesupanddown,butalsovibratesfromsidetoside.Asyouincreasethevibrationfrequency
(Hz)ortheintensityfromhightolowyourmuscleswillalwaysbefacingarenewedchallenged.Alsonote,therearetwomethodscurrentlyavailabletodelivervibration-oscillationandverticalvibration.Researchhasyettoconcludewhichisbest,sotheargumentrageson.
Asignificantamountofresearchisstackingupinfavourofvibrationtraining,andasmoreisknownabouthowthebodyrespondstothestimulusofstandingonoftheseplatforms,we'resuremorebenefitswillbeidentified.Itisclaimedthatinstabilitytrainingorvibrationtrainingcanachievein10minuteswhatwouldusuallytakeonehour.HypervibeG-10WholeBodyVibrationMachine£200-£1,000(Thisisn’tarecommendation,buthasbeenpurchasedbyonebeneficiarywhoishappywithitsperformance.Youshouldensureyouresearchtofindaplatethatismostsuitedtoyourpersonalneeds/disability.Somehavehandles.)Ifyouhaveanyofthefollowing,youshouldseekadvicebeforeusingaPowerPlate:AbsoluteContra-indications:NONO! Non-absoluteContra-indicationsAcutediseases/inflammationprocesses MigraineWearingapacemaker Acutehernia,discopathyAcutethrombosisconditions CardiovasculardiseaseFreshwoundsresultingfromoperation WearingrecentlyfittedIUDs,coils,metalorsurgicalintervention pins,boltsorplatesPregnancy GallandkidneystonesOsteoporosisinanadvancedstage Syntheticjoints
TheGennySegwayMobilityDevice
ThismoderntwowheeledpersonalmobilitydeviceusesaselflevellingsystemderivedfromtheSegway,meaningitcangoforwardsorbackwards,accelerateandbrakejustbyusingintuitiveupperbodyleaningmovements.UsingtheGennyworksonupperbodymovement,workingyourcoremuscles.Steeringissimpletoo,withjustalightpushleftorrightonthehandlebarandGennycanturnonasixpence.
Gennyusesnohandcontrolsatallallowingalmosthands-freeoperation.Thisenablestheridertoholdadoglead,anumbrellaorevenapartnershandonthemove.Gennyisequallyathomeindoorsoroutdoorsandusesnolessthan5gyroscopesandmanymotionsensorstosafelytakeyoualmostanywhere.ThereallygreatthingsabouttheGennyisthatitcantraveloverfairlyroughterrain-snow,sand,gravelandmud.IftheoptionalXRkitisfitted,Gennyquicklybecomesaformidableoff-roadertoo.
https://www.youtube.com/watch?v=7DfcjRcoef0
GennyRegusHouseVictoryWayAdmiralsParkDartfordDA26QDTel:01322303473CraigTibblescraig@genny.cowww.genny.coDemonstrationsavailable.
Helpwithexercise:EnglishFederationofDisabilitySportNationalcharity,dedicatedtodisabledpeople insportandphysicalactivity.Theysupportawiderangeoforganisationstoincludedisabledpeoplemoreeffectively.Theirvision isthatdisabledpeopleareactiveforlife.www.Efds.co.ukEnglishFederationOfDisabilitySport,SportPark-LoughboroughUniversity,3OakwoodDrive,Loughborough,LeicestershireLE113QF§ Tel01509227750§ Fax01509227777
WheelpowerWheelPowerarededicatedtoprovidingopportunitiesfordisabledpeopletofindasporttheyenjoyandprovideopportunitiesthroughouttheyeartointroducepeopletowheelchairsport.
http://www.wheelpower.org.uk/WheelPowerStokeMandevilleStadiumGuttmannRoadStokeMandevilleBuckinghamshireHP219PPTelephone:01296395995Fax:01296424171email(generalenquiries):[email protected]
Findingasuitablepersonaltrainer(PT):Google“Personal+Trainer+[yourlocation]+disabilityAgoodpersonaltrainerdeliverssafe,effective,funandinterestingworkouts(inthatorder)toallfitness-trainingclients.Thetrainingprogramsyoudevelopshouldbevariedandprogressive,andgearedtowardimprovingyourclients'healthandwellness.Feesvarydependingonlocation.MostPT’sofferafirstsessionforfreesothatyoucanassesshowwellyoumaybeabletoworktogether.It’sessentialtofindaPTwhoworkswellforyou.Manypersonaltrainersarehappytotraveltowhereyouwanttotrain(yourhome,alocalgym,localpark,etc).Theywillusuallysupplyanyequipment.Ifyouexperiencepain,youmaywanttotryandfindaPTthroughyourlocalphysioclinic,ortryandfindaPTwithknowledgeandexperienceofbiomechanicsand/0rsportinginjuries.PersonalTrainingforapersonwhoisdisabledmaybemorechallengingforboththeclientandthetrainer,howevermostpersonaltrainersshouldbeabletoadapttheirtrainingtechniquestoindividualneedsandabilities.Themostimportantthingistofindsomeonewhoyoufeelcomfortableworkingwithtohelpyoutoachievetheresultsyouwouldlike!
NationalRegisterofPersonalTrainershttp://www.nrpt.co.uk/
TheInclusiveFitnessInitiative(IFI)Mark:thisisamodelthatsupportsthefitnessindustrytobecomemoreinclusivetobothdisabledandnon-disabledpeople.WorkingwithintheEnglishFederationofDisabilitySport(EFDS)nearly400IFIMarkaccreditedfacilities,accreditationconsistsofthreelevels;Provisional,RegisteredandExcellent.Thesevenuessupportandleadthewayinprovidingaccessiblephysicalactivityandinincreasingparticipationamongstdisabledpeople.TheIFImodeladdressesinclusionholisticallythroughthefollowingareas:-• Accessiblefacilitiesintermsofphysicalaccessandaccessibleserviceprovision• Inclusivefitnessequipment• Stafftraining;customerserviceandadaptiveexerciseprogramming• Marketingandlocalpartnershipdevelopmentwithinthelocalcommunity• WideraccessiblesportandsocialactivitiesWhenvisitinganIFIMarkfacilityyoushouldfindaccessiblefacilities,equipmentthatisappropriateforthevastmajorityofdisabledpeople,apositivecultureandstaffattitudeandafacilitythatunderstandsthevalueofadiverseandinclusivecustomerbase.TofindyournearestIFIMarkfacilityring01509227750oremailifi@efds.co.ukorvisithttp://www.efds.co.uk/inclusive_fitness
TheinformationandadvicepresentedinthesepageswasdevelopedbybeneficiariesandadvisersasaresultoftheirparticipationintheFitfortheFutureeventheldinApril2016.ItisbasedontheadviceandexperienceofthoselivingwithThalidomidedamageandthosewhoworkalongsidethem.ItisalwaysadvisabletotalktoyourownGPbeforeembarkingonanexerciseordietregime.TheHealth&WellbeingteamattheTrustarealsoavailabletosupportyouwithallaspectsoflivingwellandcanprovidefurtherinformationandadvicebasedonyourspecificneeds.Pleasedon’thesitatetocontactthemon01480474074.
Physical activity benefits for adults and older adults
What should you do?
Cancers (Colon and Breast)
UK Chief Medical Officers’ Guidelines 2011 Start Active, Stay Active:
RED
UC
ES Y
OU
R C
HAN
CE
OF
BENEFITS HEALTH
IMPROVES SLEEP
MAINTAINS HEALTHY WEIGHT
MANAGES STRESS
IMPROVES QUALITY OF LIFE
PHYSICAL ACTIVITY INFOGRAPHIC COLOUR_AW_HR.pdf 1 21/08/2015 14:58
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