Walking
Most people walk at some point in the day. Increasing the amount you walk is easier than you think. You can add a social element by joining a local walking group.
There should be some vigour for the walk to be beneficial, but you don’t have to be completely out of breath. Walking is one of the best forms of exercise because it’s cheap and accessible to everyone.
Walking stimulates the cardiovascular system (heart, lungs and circulation). It boosts muscle endurance of the lower muscles, including legs and hips.
Dudley Council offers outdoor walking in the borough’s parks and green spaces through the Walkfit programme. For more information visit www.dudley.gov.uk/walkfit
Running and jogging
You need to be fairly fit to jog or run as running puts more demands on your body than walking. When you can walk briskly for 20 minutes continuously, you can then try to 'walk-jog'. Walk for a minute and then jog for a minute, alternating the speeds throughout your session. Run at a pace at which you can still hold a conversation, but which feels harder than walking.
Vary your running route to make it more interesting. Don’t exhaust yourself at the beginning or you'll soon lose motivation. Running stimulates the cardiovascular system and increases lower-body muscle endurance.
Cycling
Most car trips are under a mile long and could easily be cycled. Cycling, however, involves more cost and skill than walking or running. You need to know that you like cycling before you spend money on equipment.
It's a low-impact aerobic exercise and works your lower body and cardiovascular system.
Start slowly and increase your cycling sessions gradually. As with jogging or walking, you can make it a social activity by riding with friends, family or a cycling group.
Cycle round your local park or try an organised bike ride. Many of them are short distances and are a great way to get cycling with friends and family. See Bike4Life, www.nhs.uk/letsgetmoving or www.whycycle.co.uk.
Badminton
Of all the racket sports badminton is the most accessible. The shuttlecock travels at a relatively low speed, so it doesn't require a high degree of skill and fitness to begin with. In terms of hand co-ordination, it’s easier than tennis and squads.
Badminton is an aerobic activity, which works on your lower and upper body. It will develop your balance, co-ordination, stamina, power and reflexes. Racket games can be quite strenuous, so warm up before playing.
Get active when travelling
We all know it can be hard to find time in our already busy lives, so find ways to fit activity into the things you already do, like walking the dog or cycling to work. You're more likely to keep it up and it all counts towards your 30 minutes activity, 5 days a week.
Gardening
Gardening needs to be vigorous if it’s to count towards your 30 minutes of daily activity. Mowing the lawn, digging, picking up things and carrying objects are all exercise. If you can keep going without a rest, you’ll get the benefits of a good workout.
Hand wash the car
Washing your car by hand can take up to an hour. The carrying, bending over, squatting and scrubbing involved will work your cardiovascular system and improve your balance and co-ordination. Try alternating between hands when scrubbing to balance the benefits. When you finish, you’ll also have the satisfaction of a job well done, and at no expense.
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