Living a healthy lifestyle tips
The ideal amount of exercise for an adult is 30 minutes of
moderate intensity exercise at least five times and week, or more
preferably every day of the week. This means that you are active
enough to raise your heart rate, yet still being able to carry on a
conversation.
Practical tips
Any activity is better than no activity. For a first step, why
not park your car at the other end of the car-park, or a couple of
streets away. Even if this adds 5 minutes to your journey each way,
you will be a third of the way towards your daily target. It can
give you time to think and relax mentally, helping you feel less
stressed. If you haven't exercised for a while, it is important to
start slowly. A 5 minute walk can be a great starting point.
Your employer might support a lunchtime fitness group, or
perhaps provide secure locations to store your bike. Why not ask
them if they can be involved in improving
employee's fitness. Feeling healthier can also make you more
productive! To build on your activity, why not use the stairs
instead of the lift, or use a toilet on another floor. Every minute
counts.
Children can walk or cycle to school,
either with you or as part of an organised walking or cycling
group. It helps promote independence, and studies have shown most
children would rather get to school under their own steam than by
car, exercise can help them relax just as much as it can for you.
Not only this, but these groups can help build community spirit,
and help your children meet new friends.
For other great advice, find out about Change 4 Life.
Walking
From Easy Access smooth surfaced short
walks, to opportunities to have a holiday
break trekking across the Kent Countryside. There are walks in Kent
to suit all capabilities. You could meet new friends on a guided walk, while finding out about history or
wildlife in your area.
Taking the family out to spend quality time together at a
County Park can be enjoyable for all,
while helping you and your children stay healthy.
For further health information on walking, visit Walking Works.
You can also download our
Pedometer Information Sheet (PDF, 1.4MB), a
quick start guide to achieving 10,000 steps a day over a period of
six weeks.
Cycling
Many
of the short trips we make by car are ideal for making on a bike,
plus you'll be helping to protect the environment. 70 per cent of
all car trips are less than five miles.
Cycling is also good for those who are unable to do other forms
of exercise like running because of the impact on their joints.
Because the bicycle supports the body, cycling puts far fewer
stresses and strains on things like knees.
Find out more information on Cyling for
Fitness.
When out in the open it is important to remember:
- If you are out in the sun, cover yourself up as much as
possible with a hat or long-sleeved t-shirt, taking extra care for
children and babies.
- Use factor 15+ sunscreen and make sure you don't burn.
- Take water with you. Even walking gently for an hour can leave
you feeling thirsty.
Facts
Cycling
1 hour of cycling will burn between 280 to 400 calories depending
on the conditions. Moderate effort mountain biking can burn 500 to
600 calories per hour.
Walking
Normal walking of between 2mph and 4mph can burn between 150 to 300
calories per hour.
Running
Running at a gentle pace for an hour at 5mph can burn anywhere
between 450 and 600 calories per hour. Running more briskly at 8mph
could burn up to 800.
These figures are for guidance, and will vary depending on your
weight, age, build and the effort required relative to your fitness
level.
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