EFFECTIVE Exercise

Exercise does NOT mean you have to get sweaty and uncomfortable! Listen to your body and do what YOU are capable of.  A well rounded routine involves cardiovascular (aerobic) exercise to strengthen and improve the heart and lungs, and resistance (strength) training for your muscles.

Benefits include:

  • Improved energy: Recent studies show resistance training to be as efficient at improving fatigue as Aerobic exercise.
  • Improves bone density.
  • Improves mood, muscles and mobility.
  • Improves joint function and decreases risk/side effects of arthritis.

Cardiovascular (Aerobic) exercise

This can be:

  • Walking at a good pace.
  • Cycling, jogging, running, swimming.
  • Gym based equipment such as step machine, cross trainer, rower.
  • Exercise classes; including dance.
AIMTo elevate your heart rate to a level which is higher than when you are doing general activity.
FREQUENCY2-3 x week (or more if you feel capable)
INTENSITYElevate heart rate to a safe level of breathlessness. R.P.E: 12-16
TIMEOverall duration: Aim to do 20mins. This can be broken down into shorter bouts: I.e walk slow 1min/ walk fast 1min
TYPEAny of the above, also includes hobbies/sports which elevate the heart rate

Resistance exercise

Can be done using body-weight at home or in the park, or with equipment:

  • Dumbbells.
  • Resistance bands.
  • Medicine ball/ Swiss ball/ Bosu ball.
  • Gym based machines.
  • Gym based classes with weights.
AIMTo perform exercises which stimulate and strengthen your muscles.
FREQUENCY2 x week (ALLOW 48hrs between resistance training sessions for recovery)
INTENSITYIncrease/decrease intensity by firstly raising/lowering amount of repetitions or resistance. You can also increase or decrease intensity by having less/more rest in-between each circuit or exercise. Rest: at any point you feel necessary. Always make sure you maintain perfect technique during exercises. R.P.E: 12-16
TIME1-3 sets of 12-20 repetitions per exercise. Overall duration: Aim to do 20mins.
TYPEBodyweight or equipment

See our simple and effective weekly  ACTIVITY/EXERCISE routine.

Useful  Exercise links

Home exercise videos by Mark Wild

Macmillan exercise DVD

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