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It’s all too easy to find excuses for not taking more physical activity. Do you recognise any of the ones below? But when you see all the benefits you can gain from being more active, it’s got to be worth making the effort, hasn’t it?
“I haven’t got time”
Many of us have such busy lives, it’s hard to imagine where we could find time to fit in more physical activity. The answer here is to build the activity into the things we have to do anyway.
‘Active commuting’ is one option. If you’ve got time to drive or get the bus somewhere locally, you’ve probably got time to walk there. Think about it – although the time spent actually travelling from A to B may be shorter than on foot, you spend time getting the car out or waiting for the bus, sitting in traffic, looking for a parking space, buying a parking ticket, walking from your parking spot or bus stop to your destination and so on. Yet you can walk a mile in around 15-20 minutes and if you have a bike, cycling is even quicker.
You can also get a lot of extra physical activity by being a bit more energetic about all those boring things that just have to be done, like vacuuming and shopping. Check out our calorie expenditure calculator to see how much extra energy you can burn up this way.
“I’m too tired”
Strange as it may seem, that’s why you really need more physical activity. Being more active actually gives you more energy – it’s often our sedentary lifestyles that are responsible for leaving us slumped exhausted on the sofa at the end of the day. Physical activity also helps you sleep better so you should feel less tired in the long run.
“I haven’t got anyone to exercise with”
This shouldn’t matter particularly if you try to build activity into your daily routine by doing things like walking or cycling to work or the shops, or through your everyday activities.
On the other hand, aiming to increase the amount of activity you do is the perfect excuse to join a class or a group and meet new people. There are bound to be classes or groups in your local community and if you sign up for something like an organised walk or cycle ride, you’ll automatically have company. Check out our section on what's happening in NI? to find out what’s happening near you.
“I’m not the sporty type”
You don’t need to be. Physical activity isn’t the same as sport – you don’t have to go near a football pitch or aerobics class if you don’t want to. Walking is an ideal activity, as it doesn’t require any special equipment – just a comfortable pair of shoes – and it gets you out in the fresh air.
“I’m too old to start being active now”
The majority of people, whatever their age or condition, can benefit from physical activity.
You’re never too old to feel the benefits of physical activity. In fact, being active can be an important factor in staying healthy and keeping your independence as you get older.
As well as helping your heart and lungs to work efficiently, maintaining a healthy weight and keeping your muscles and bones strong, regular physical activity can:
- help control high blood pressure and diabetes;
- slow down the loss of bone density that can lead to fractures;
- help you maintain your mobility and independence;
- reduce your risk of a serious fall by improving your posture, balance, flexibility and coordination;
- help you cope with everyday tasks;
- reduce stress, help you relax and improve your sleep;
- help you get out and about and make new friends.
The majority of people, whatever their age or condition, can benefit from physical activity. The greatest benefits are gained by inactive people who start to take part in regular physical activity. You will notice the difference as soon as you begin.
Different types of activities can provide different benefits. For example, you could try:
Walking a mile uses the same number of calories as running a mile.
- walking for strength;
- swimming for flexibility;
- t’ai chi for balance;
- dancing for coordination.
Start any new activity gradually and progress at your own speed. Don’t overdo it - you should still be able to hold a conversation while you’re exercising.
If you enjoy good health and do not suffer from heart, bone or joint problems or pains in the chest, you can gradually build more activity into your life without consulting your doctor.
However, always check with your GP if you have had an illness, have any worries about your health, or if you have been inactive for a long time. You can improve your health by becoming more active even after a major illness, such as a heart attack, but you will need to do so under your doctor’s guidance.
