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The virtues of Exercise and Walking

Here is a great video on the virtues of walking with Sir Muir Gray - Chief Knowledge Officer for the NHS. 


In general we all need to drive a little less and walk a little more. More people are trying to do more to improve their own lifestyle and save a little money too. There are lots of benefits including weight loss, reduction in blood pressure, improving your lung capacity (especially if damaged previously through cigarette smoking), reducing aches and pains, improving your mood and reducing your sense of loneliness!


23 and a 1/2 hours! Watch the video above by Dr Mike Evans talking in a very entertaining manner about the surprising truth about the single best thing we can do for our health! 

Not sure where to start ? Contact Active Tameside to see what they offer? Why not try the Couch to 5k plan? It's free and all you need is an MP3 player to download professionally produce podcasts and your personal trainer.

If you are unsure whether it is safe for you to exercise then do contact your doctor or nurse for further advice. 


Here is also a great resource on Exercise - getting started 

The following table has been taken from the Centre for Disease Control and Prevention based in the USA. Whilst some of the terms used are American, it gives a useful indication of how much intensity different types of jobs / sports relate to intensity of exercise

General Physical Activities Defined by Level of Intensity

 Moderate Activity
3.0 to 6.0 METs
(3.5 to 7 kcal/min)
 Vigorous activity
Greater than 6.0 METs
(More than 7 kcal/min)
 

Walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside, such as 

• Walking to class, work, or the store; 

• Walking for pleasure; 

• Walking the dog; or 

• Walking as a break from work. 


Walking downstairs or down a hill 

Racewalking—less than 5 mph 

Using crutches 

Hiking 

Roller skating or in-line skating at a leisurely pace 

 

Racewalking and aerobic walking—5 mph or faster 

Jogging or running 

Wheeling your wheelchair 

Walking and climbing briskly up a hill 

Backpacking 

Mountain climbing, rock climbing, rapelling 

Roller skating or in-line skating at a brisk pace 

 

Bicycling 5 to 9 mph, level terrain, or with few hills 

Stationary bicycling—using moderate effort 

 

Bicycling more than 10 mph or bicycling on steep uphill terrain 

Stationary bicycling—using vigorous effort 


Aerobic dancing—high impact 

Water aerobics 


Aerobic dancing—high impact 

Step aerobics 

Water jogging 

Teaching an aerobic dance class 


Calisthenics—light 

Yoga 

Gymnastics 

General home exercises, light or moderate effort, getting up and down from the floor 

Jumping on a trampoline 

Using a stair climber machine at a light-to-moderate pace 

Using a rowing machine—with moderate effort 


Calisthenics—push-ups, pull-ups, vigorous effort 

Karate, judo, tae kwon do, jujitsu 

Jumping rope 

Performing jumping jacks 

Using a stair climber machine at a fast pace 

Using a rowing machine—with vigorous effort 

Using an arm cycling machine—with vigorous effort 

 

Weight training and bodybuilding using free weights, Nautilus- or Universal-type weights 


Circuit weight training 


Boxing—punching bag 


Boxing—in the ring, sparring 

Wrestling—competitive 


Ballroom dancing 

Line dancing 

Square dancing 

Folk dancing 

Modern dancing, disco 

Ballet 


Professional ballroom dancing—energetically 

Square dancing—energetically 

Folk dancing—energetically 

Clogging 


Table tennis—competitive 

Tennis—doubles 


Tennis—singles 

Wheelchair tennis 


Golf, wheeling or carrying clubs


 –––– 


Softball—fast pitch or slow pitch 

Basketball—shooting baskets 

Coaching children’s or adults’ sports


Most competitive sports 

Football game 

Basketball game 

Wheelchair basketball 

Soccer 

Rugby 

Kickball 

Field or rollerblade hockey 

Lacrosse 


Volleyball—competitive 


Beach volleyball—on sand court 


Playing Frisbee 

Juggling 

Curling 

Cricket—batting and bowling 

Badminton 

Archery (nonhunting) 

Fencing 


Handball—general or team 

Racquetball 

Squash 


Downhill skiing—with light effort 

Ice skating at a leisurely pace (9 mph or less) 

Snowmobiling 

Ice sailing 


Downhill skiing—racing or with vigorous effort 

Ice-skating—fast pace or speedskating 

Cross-country skiing 

Sledding 

Tobogganing 

Playing ice hockey 


Swimming—recreational 

Treading water—slowly, moderate effort 

Diving—springboard or platform 

Aquatic aerobics 

Waterskiing 

Snorkeling 

Surfing, board or body 


Swimming—steady paced laps 

Synchronized swimming 

Treading water—fast, vigorous effort 

Water jogging 

Water polo 

Water basketball 

Scuba diving 

 

Canoeing or rowing a boat at less than 4 mph 

Rafting—whitewater 

Sailing—recreational or competition 

Paddle boating 

Kayaking—on a lake, calm water 

Washing or waxing a powerboat or the hull of a sailboat 


Canoeing or rowing—4 or more mph 

Kayaking in whitewater rapids 


Fishing while walking along a riverbank or while wading in a stream—wearing waders 

 ----

Hunting deer, large or small game 

Pheasant and grouse hunting 

Hunting with a bow and arrow or crossbow— walking 

 ----

Horseback riding—general 

Saddling or grooming a horse 


Horsebackriding—trotting, galloping, jumping, or in competition 

Playing polo 


Playing on school playground equipment, moving about, swinging, or climbing 

Playing hopscotch, 4-square, dodgeball, T-ball, or tetherball 

Skateboarding 

Roller-skating or in-line skating—leisurely pace 


Running 

Skipping 

Jumping rope 

Performing jumping jacks 

Roller-skating or in-line skating—fast pace 


Playing instruments while actively moving; playing in a marching band; playing guitar or drums in a rock band 

Twirling a baton in a marching band 

Singing while actively moving about—as on stage or in church 


Playing a heavy musical instrument while actively running in a marching band 


Gardening and yard work: raking the lawn, bagging grass or leaves, digging, hoeing, light shoveling (less than 10 lbs per minute), or weeding while standing or bending 

Planting trees, trimming shrubs and trees, hauling branches, stacking wood 

Pushing a power lawn mower or tiller 



Gardening and yard work: heavy or rapid shoveling (more than 10 lbs per minute), digging ditches, or carrying heavy loads 

Felling trees, carrying large logs, swinging an ax, hand-splitting logs, or climbing and trimming trees 

Pushing a nonmotorized lawn mower 

 Shovelling light snow

Shoveling heavy snow 

Moderate housework: scrubbing the floor or bathtub while on hands and knees, hanging laundry on a clothesline, sweeping an outdoor area, cleaning out the garage, washing windows, moving light furniture, packing or unpacking boxes, walking and putting household items away, carrying out heavy bags of trash or recyclables (e.g., glass, newspapers, and plastics), or carrying water or firewood
General household tasks requiring considerable effort 


Heavy housework: moving or pushing heavy furniture (75 lbs or more), carrying household items weighing 25 lbs or more up a flight or stairs, or shoveling coal into a stove 
Standing, walking, or walking down a flight of stairs while carrying objects weighing 50 lbs or more

 

Putting groceries away—walking and carrying especially large or heavy items less than 50 lbs. 

 

Carrying several heavy bags (25 lbs or more) of groceries at one time up a flight of stairs 

Grocery shopping while carrying young children and pushing a full grocery cart, or pushing two full grocery carts at once 

 

Actively playing with children—walking, running, or climbing while playing with children 

Walking while carrying a child weighing less than 50 lbs 

Walking while pushing or pulling a child in a stroller or an adult in a wheelchair 

Carrying a child weighing less than 25 lbs up a flight of stairs 

Child care: handling uncooperative young children (e.g., chasing, dressing, lifting into car seat), or handling several young children at one time 

Bathing and dressing an adult 

 

Vigorously playing with children—running longer distances or playing strenuous games with children 

Racewalking or jogging while pushing a stroller designed for sport use 

Carrying an adult or a child weighing 25 lbs or more up a flight of stairs 

Standing or walking while carrying an adult or a child weighing 50 lbs or more 

 

Animal care: shoveling grain, feeding farm animals, or grooming animals 

Playing with or training animals 

Manually milking cows or hooking cows up to milking machines 


Animal care: forking bales of hay or straw, cleaning a barn or stables, or carrying animals weighing over 50 lbs 

Handling or carrying heavy animal-related equipment or tack 

 

Home repair: cleaning gutters, caulking, refinishing furniture, sanding floors with a power sander, or laying or removing carpet or tiles 

General home construction work: roofing, painting inside or outside of the house, wall papering, scraping, plastering, or remodeling

 

Home repair or construction: very hard physical labor, standing or walking while carrying heavy loads of 50 lbs or more, taking loads of 25 lbs or more up a flight of stairs or ladder (e.g., carrying roofing materials onto the roof), or concrete or masonry work 

 

Outdoor carpentry, sawing wood with a power saw 


Hand-sawing hardwoods 


Automobile bodywork 

Hand washing and waxing a car 


Pushing a disabled car 

 

~Occupations that require extended periods of walking, pushing or pulling objects weighing les than 75 lbs, standing while lifting objects weighing less than 50 lbs, or carrying objects of less than 25 lbs up a flight of stairs 

Tasks frequently requiring moderate effort and considerable use of arms, legs, or occasional total body movements. 

For example: 

• Briskly walking on a level surface while carrying a suitcase or load weighing up to 50 lbs 

• Maid service or cleaning services 


Waiting tables or institutional dishwashing 

• Driving or maneuvering heavy vehicles (e.g., semi-truck, school bus, tractor, or harvester)—not fully automated and requiring extensive use of arms and legs 

• Operating heavy power tools (e.g., drills and jackhammers) 

• Many homebuilding tasks (e.g. electrical work, plumbing, carpentry, dry wall, and painting) 

• Farming—feeding and grooming animals, milking cows, shoveling grain; picking fruit from trees, or picking vegetables 

• Packing boxes for shipping or moving 

• Assembly-line work—tasks requiring movement of the entire body, arms or legs with moderate effort 

• Mail carriers—walking while carrying a mailbag 

• Patient care—bathing, dressing, and moving patients or physical therapy


 

~Occupations that require extensive periods of running, rapid movement, pushing or pulling objects weighing 75 lbs or more, standing while lifting heavy objects of 50 lbs or more, walking while carrying heavy objects of 25 lbs or more 

Tasks frequently requiring strenuous effort and extensive total body movements. 

For example: 

• Running up a flight of stairs while carrying a suitcase or load weighing 25 lbs or more 

• Teaching a class or skill requiring

active and strenuous participation, such as aerobics or physical education instructor 

• Firefighting 

• Masonry and heavy construction work 

• Coal mining 

• Manually shoveling or digging ditches 

• Using heavy nonpowered tools 

• Most forestry work 

• Farming—forking straw, baling hay, cleaning barn, or poultry work 

• Moving items professionally 

• Loading and unloading a truck


Source: U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition and Physical Activity. Promoting physical activity: a guide for community action. Champaign, IL: Human Kinetics, 1999. (Table adapted from Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993;25(1):71-80. Adapted with technical assistance from Dr. Barbara Ainsworth.) 


* The ratio of exercise metabolic rate. One MET is defined as the energy expenditure for sitting quietly, which, for the average adult, approximates 3.5 ml of oxygen uptake per kilogram of body weight per minute (1.2 kcal/min for a 70-kg individual). For example, a 2-MET activity requires two times the metabolic energy expenditure of sitting quietly. 

+ For an average person, defined here as 70 kilograms or 154 pounds. The activity intensity levels portrayed in this chart are most applicable to men aged 30 to 50 years and women aged 20 to 40 years. For older individuals, the classification of activity intensity might be higher. For example, what is moderate intensity to a 40-year-old man might be vigorous for a man in his 70s. Intensity is a subjective classification. 

Data for this chart were available only for adults. Therefore, when children’s games are listed, the estimated intensity level is for adults participating in children’s activities. 

To compute the amount of time needed to accumulate 150 kcal, do the following calculation: 150 kcal divided by the MET level of the activity equals the minutes needed to expend 150 kcal. For example: 150 )3 METS = 50 minutes of participation. Generally, activities in the moderate-intensity range require 25-50 minutes to expend a moderate amount of activity, and activities in the vigorous-intensity range would require less than 25 minutes to achieve a moderate amount of activity. Each activity listed is categorized as light, moderate, or vigorous on the basis of current knowledge of the overall level of intensity required for the average person to engage in it, taking into account brief periods when the level of intensity required for the activity might increase or decrease considerably. 

Persons with disabilities, including motor function limitations (e.g., quadriplegia) may wish to consult with an exercise physiologist or physical therapist to properly classify the types of physical activities in which they might participate, including assisted exercise. Certain activities classified in this listing as moderate might be vigorous for persons who must overcome physical challenges or disabilities. 

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Tennant and Colman support selfie mental health campaign
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BBC Health

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QUIT is the independent charity whose aim is to save lives by helping smokers to stop.
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