1. Anthony Nolan Patient and Family Education Day Physical Activity Workshop Get Moving – A Guide to Exercise & Activity Nicola Gingell Physiotherapist

2. Outline Cycle of inactivity Benefits of exercise How much? How hard? Types of exercise Barriers to exercise

3. Cycle of inactivity

4. Benefits of exercise Lowers blood pressure Reduces risk of coronary heart disease Reduces risk of stroke Improves bone density Improves balance Improves self esteem Management of weight Prevent/control diabetes Prevention of cancer and reduced risk of recurrence Help reduce/manage fatigue

5. How much? The Government recommends all adults perform… 30 minutes a day at moderate intensity, 5 times a week Start for short periods and increase as you improve Break into smaller chunks, 10 minutes 3 times a day Heart & breathing rate should increase Try and incorporate into everyday life

6. How hard? 2 ways to determine the right intensity – Will vary every day depending on how well you feel – Use tools to progress exercise Sentence Test Should be able to speak in a full sentence – Gasping after every word = too hard – Talking non-stop = too easy

7. How hard? Score out of 10 Examples 0 = lying down 10 = running a marathon/running for bus 0 10 No effortMaximal effort 4-5 out of 10 Moderate effort

8. Types of exercise Exercise Walking Swimming Cycling Bowling Dancing Gym/community Classes Tennis Activities Getting off the bus a stop early House work Gardening Using stairs not lift Walking the dog

9. Progressing exercise FITT principle – 4 ways to progress activity F requency – Number of times per week I ntensity – Walk faster, cycle harder, dig more area in garden T ime – Increase amount of time each session T ype – Vary muscle groups (arms and legs)

10. Make it fun! Pick a form of exercise you like Involve other people e.g. walking groups Start small and build up amount and intensity Monitor fatigue levels Spread the word!!!!

11. Contacts www.ramblers.org.uk 020 7339 8500 www.ramblers.org.uk www.wfh.naturalengland.org.uk – Walking for Health (England) 0300 060 2287 www.wfh.naturalengland.org.uk www.macmillan.org.uk www.sportengland.org – national sports councils www.sportengland.org Also visit your council website for activities in your area