Sample Lesson: Happy Heart Challenge

Exercise is the key to good health

Keeping active is just as important for our health as eating well. Over the past 40 years, numerous studies have examined the relationship between physical activity and health, and the results show that regular exercise reduces the risk of heart disease, diabetes, breast cancer, colon cancer, stroke, depression and obesity.

A sedentary lifestyle is one of the biggest risk factors for cardiovascular disease. Regular exercise may cut the risk of dying from heart disease by half. In fact, people who are not regularly physically active have a 20-30% increased risk of death from any disease than those who do at least half an hour of exercise five days a week. According to the World Health Organisation (WHO), in 2010, 23% of adults worldwide were not doing enough exercise.

Stay active throughout the day

It’s good to aim to be active in as many ways as possible throughout the day and limit the amount of time spent sitting for long periods. The WHO recommends that adults between 18 and 64 do a minimum of 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week.

The heart is a muscle and just like all the other muscles in our bodies, it needs to be exercised to keep fit, so that it can pump blood efficiently around the body. Without exercise, the body slowly loses its strength, stamina and ability to function well. According to the New Zealand Heart Foundation, for every two hours of exercise, you gain about two hours of additional life expectancy!

Regular exercise helps in the following ways:

1. Prevent heart disease
2. Lower the risk of high blood pressure, stroke and diabetes
3. Reduce blood pressure in people who already have high blood pressure
4. Help to reduce stress and tension
5. Help to control weight

Advice for starting out:

If you are new to exercise it’s best to start out with small steps, rather signing up for a marathon straight away! Aim for an achievable amount of exercise that is manageable for you and your lifestyle, such as a walk on your lunchbreak, or cycling home from work- something that realistically fits into your life, so that you are setting yourself up for success.

Top Tips:

1. Small amounts are best to begin with- if you are not used to being active, start with even ten minutes a day and gradually build up to 30 minutes a day
2. Find an activity that you enjoy – it can be anything from walking to rollerblading!
3. Ask a friend or family member to join in! Why not sign up for a Zumba class with a friend!
4. Set an achievable daily target

Brisk walking is a great option as it is accessible to everyone and free – all you need are a comfortable pair of shoes. However, all types of movement count, even taking the stairs, housework and gardening are great ways to fit exercise into the day. There are so many different types of exercise that it’s a good idea to try different activities out and see what you enjoy. From boxing to surfing, rock climbing to yoga, there is something out there for everyone! So, what are you waiting for? Lace up your trainers, get out and get moving!