There are many factors which can influence our weight, including our sleep pattern, genetics, age and lifestyle habits.
Physical activity will increase your weight loss success and offers many other benefits – some you may not actually be able see or feel but will be internally reducing your risk of disease and extending your life.
Evidence shows that those who are more physically active are more likely to sustain their weight loss. Weight maintenance can break the cycle of yo-yo dieting and can be a real boost to your wellbeing and quality of life.
What do we mean by “Physical Activity”?
When you think about the word “exercise” do you imagine Lycra clad people in a gym or fit people running on a treadmill?
The truth is that you don’t need to exercise until you are gasping and feeling uncomfortably sweaty. This is why we choose to use the term “physical activity”. Physical activity allows us to include “any and all”, additional movement into our programme. Any muscle movement will count, and will be beneficial to your health and wellbeing. The good news is that those who are least active, will gain significant health benefits from making small improvements.
Benefits of activity
We know from research that even small increases in activity can beneficial impact your health. Physical activity can:
- reduce the risk of being diagnosed with certain types of cancers
- reduce, or help with type 2 diabetes control
- reduce your risk of blood pressure, heart, and breathing problems
Increased fitness may improve mobility problems, joint pain and self-care. We can easily forget the additional benefits of sleep improvements and the “structure” activity can bring to your day. Activity has a positive impact on our mood – releasing our “happy hormones”. These hormones make us feel more content, less depressed or anxious, and can even reduce our pain levels!
Physical activity guidelines
The Scottish Physical Activity Guidelines suggest we should aim to:
- Sit less and move more
- Aim for 30 minutes per day of moderate intensity exercise, 5 days per week
- Add in strength exercises in 10 minutes bouts at least 2 times per week
- If you are over the age of 65 – try some balance exercises e.g. bowls, tai chi, cycling or simply standing on one leg and challenge your balance (in a safe space)
Let us discuss these above guidelines in more detail.
How to start becoming more active?
This depends on your current level of activity, health concerns and experience.
Start with small changes if you consider yourself to be inactive, e.g. If you are spending a lot of your day lying, or sitting, or if you are only able to manage very short, or irregular bouts of activity:
- Aim to limit any daytime sleeping periods
- Break up your sitting times – set an alarm to get up and move room to room every 30 minutes
- Try at least one household task per day. Pace yourself. You can rest as often as you need
- Use, or if needed, upgrade your walking aids – they may allow you to mobilise further with less pain
Resources
- Food facts from the British Dietetic Association
- Change4Life
- NHS Inform Meal Planner
- Drink Aware
- Yoga Nidra
- Silvercloud
Sleep and wellbeing apps
Wishing you all the best on your journey!
You will be invited back for a review in three months’ time. This will be a group or a one to one appointment over the phone with a Dietitian. That’s not to say that you’re on your own until then. If you require additional support you can:
- call us on 01563 554574
- email us at clinical_healthyweightayrshire@aapct.scot.nhs.uk
Time to celebrate where you are now!
You have reached the end of the final section – well done! Take a moment to yourself to celebrate your achievement in a way that makes sense for you. You deserve it.