Why be active?

Keeping physically active is one of the most fun and easiest ways to protect, maintain and improve health and well being, from early years to older life. Physical activity can take place in different settings, and in a number of different ways, including active recreation (dancing,playing, walking, cycling), everyday activities (housework, gardening, DIY) and through more organised exercise classes and sports.

It is recommended that adults should build up at least 30 minutes of moderate physical activity on most days of the week (150 minutes per week) Children should build up to at least 60 minutes each day of the week.  These can be broken down in sessions of 10 minutes throughout the day.

Moderate means that your heart rate should increase a little, and you should feel warmer and slightly out of breath.  Brisk walking is an example of moderate activity.

Regular physical activity has a range of benefits:

• it gives you the feel good factor as it reduces symptoms of anxiety and depression
• increases energy levels
• gives self confidence a boost
• increases life span  ( adults meeting physical activity recommendations reduce their risk of a range of long term conditions - diabetes, cardiovascular disease, bowel/breast cancer, depression/dementia, osteoporosis)
• combined with a healthy diet, reduces the risk of obesity and helps with weight management
• It's fun!
• Improves sleep
• improves concentration
• Is social

Ten Active Choices YOU can make

1. Choose activities that you enjoy. Try a few different activities to find what's right for you.
2. Be realistic about what you want to achieve.
3. Build up your total of activity throughout the day - as long as it is a minimum of 10 minutes
4. Make your first choice an active choice
5. Be active with friends, your kids, your family
6. Do active chores yourself
7. Use the stairs as often as possible
8. Get off the bus a few stops early and walk
9. Try an activity you have always wanted to do
10. Make small changes to your daily routine which you can keep up in the long term

Ways to stay motivated:

• Change isn't always easy - find something you like to do
• Reclaim your childhood!  Play isn't just for kids
• Share your activity with friends and family
• If you are rarely active, start slowly and build up to your 30 minutes
• Once you have done this, increase the amount of times you do it in a week
• Start to record how you feel as you do get fitter and keep this around for the times when it's hard to get motivated

You will find a range of opportunites on this website to be active in Midlothian, whatever your age. Anyone over 50 years of age should check out the range of activities offered by Ageing Well and if you or someone in your family has weight management problems and would like to get active ask your doctor or nurse about MAC (Midlothian Active Choices for adults) or Get Going (for children and parents)

You can also find more links and information on the NHS Health Promotion Service Physical Activity website.