00:01 Hiya everyone thank you for joining onto this webinar. A little bit about myself
00:06 my name's Nicole and I have done a degree in Sport and Exercise Science and now
work as Health Advisor for Bupa. Within my role I promote a positive lifestyle
00:16 through looking at people’s health and wellbeing.
00:19 Today’s topic is keeping active at home which is particularly important to
00:22 review at this current time as we are spending a lot more time indoors and
00:27 potentially working from home and this can disrupt our typical routine.
00:33 Today we will cover the Physical Activity Guidelines for Health,
00:38 Exercise Guidelines, the benefits of Physical Activity and how to set yourself
00:44 up for success. I want to change the perspective that fitting more
00:47 physical activity into your day is difficult and to prove that it can
00:51 even be fun! And I ultimately hope some meaningful change for yourselves and
00:55 others you talk to will occur.
00:59 What is physical activity?
01:02 Physical activity is defined as any bodily movement produced by skeletal muscles
01:07 that requires energy expenditure. Adults should aim to be active daily. Over a
01:14 week, activity should add up to at least 150 minutes (2½ hours) of moderate
01:20 intensity activity and one way to approach this is to do 30 minutes on at
01:25 least five days a week. Alternatively, comparable benefits can be achieved
01:30 through partaking in 75 minutes of vigorous intensity activity spread across
01:36 the week or a combination of moderate and vigorous intensity activity.
01:42 Alongside this adults should also undertake physical activity to improve muscle
01:46 strength on at least two days a week and minimise the amount of time spent being
01:52 sedentary for extended periods.
01:54 Examples of moderate exercise include a brisk walk or cycle outside which can
02:00 make use of our one excursion outside following government rules, or at home
02:06 activities can include gardening, indoor cycling or hoovering. At this intensity
02:11 you should be working at a level where you can still hold a conversation.
02:16 Vigorous exercise examples could involve kicking a football about,
02:21 playing basketball, running, hill walking or fast cycling again making sure
02:28 we follow government guidelines. This intensity is where you are very out of
02:33 breath and probably sweating.
02:37 If you could put all the benefits of physical activity into a pill someone would
02:41 be extremely rich, it would be a wonder drug!
02:45 We’ll look more closely at the many benefits of physical activity shortly,
02:49 but what we cannot forget but often do is our past, our ancestry.
02:54 We’re an active species and we’re designed to be active, not sat at desks or
02:59 staring at screens. As the decades roll on we move further and further away from
03:04 our evolutionary past at ever increasing rates. Lifestyles have become more
03:11 and more sedentary having cars and public transport and more desk bound jobs.
03:16 I think of my grandparents who would cycle 20 miles just to see each other.
03:21 Physical activity was a necessary form of transport.
03:24 We’re not designed to exercise for ‘fun’ it's evolutionary.
03:28 We used to be a hunting, gathering species, and it wasn't just a past time.
03:33 In today’s current society, a lot us of us aren't even leaving the house to go
03:36 to work and so may have become naturally more sedentary throughout the day.
03:42 Finding ways to help yourself be active is crucial, find things you enjoy and
03:47 structure your life and environment so activity is part of your new routine.
03:52 Thinking about the physical activity guidelines for health, I want you to think
03:57 which might be better out of 10,000 steps or 10 active minutes 3 times per day?
04:03 It’s not really an either or actually. The 3x10 active minutes is based on
04:09 past government guidelines which stated that to obtain the benefits of exercise
04:13 it needs to be for at least 10 minutes in duration at a moderate intensity where
04:19 the heart rate and breathing rate are both elevated and you’re feeling warmer.
04:23 This has changed now, and any exercise in whatever timed bouts all count
04:28 towards your weekly amount of physical activity. It's important to note that
04:33 sitting time, independent of whether we hit the weekly activity requirements
04:38 also increases our risk of many diseases and so aiming for 10,000 steps a day
04:44 does encourage us to reduce sedentary time. The idea of doing 10,000 steps
04:48 a day which is approximately 5 miles comes from an old Japenese advertising
04:54 campaign in the 60s!
04:56 We could ask which is better 150 minutes of moderate activity per week or
05:03 75 minutes of vigorous? To be honest, it is better to go with what is best for
05:09 you as there are very similar health benefits.
05:13 Similarly, we could ask is strength or cardiovascular exercise better?
05:19 Both. Strength training is recommended twice a week including all the major
05:23 muscle groups for musculoskeletal health. It becomes especially important as we
05:28 get older to reduce the rate at which our muscles atrophy (get smaller).
05:33 Lets take a look...
05:35 Sarcopenia has been defined as an age related, involuntary loss of skeletal
05:41 muscle mass and strength and thus loss of functional capacity.
05:45 From the age of 30 we begin to lose muscle mass. This can be as much as 3-5% per
05:52 decade in physically inactive people and the only way to reduce the rate of this
05:57 muscle atrophy is through physical activity particularly resistance exercise.
06:02 The benefits of resistant exercise will occur at any age so it is never too late
06:08 to start. It is said that there is not a pharmaceutical intervention that is
06:12 better than exercise to help promote independence and health in the elderly.
06:19 Hitting the previous physical activity recommendations will hugely benefit
06:24 our health. I’m sure most of us know the benefits of physical activity but just
06:29 to refresh and consider motivation. There is strong evidence that regular
06:34 physical activity reduces the risk of bowel, breast and womb cancer. It can also
06:40 help to reduce and manage weight which in turn helps to reduce the risk
06:44 of 13 types of cancer! Obesity is actually the second biggest controllable cause
06:52 of cancer after smoking.
06:54 Hitting the physical activity recommendations can reduce the risk of heart
06:59 disease, Stroke, Osteoporosis and also reduce risk of Diabetes by up to 40%.
07:06 It can reduce the risk of anxiety and depression and boost your mood and
07:11 wellbeing. This is particularly important at the moment when we are in isolation
07:16 and have less human contact, which can impact our mental health.
07:20 Alongside this a study conducted in 2018 argued that cardiorespiratory fitness
07:27 is a stronger predictor of long-term cardiovascular and all-cause mortality
07:33 than conventional factors such as blood pressure, high cholesterol,
07:37 obesity and insulin resistance.
07:40 If participants cardiovascular fitness scores which was measured by VO2 max
07:46 were in the top 5% vs the bottom 5% there was a difference in life expectancy
07:51 of 5 years! Also moving from the bottom 5% to lower normal increased
07:58 life expectancy by 2 years.
08:03 We have spoken what about Physical Activity is so now a great place to look is
08:08 what our focus area might be.
08:11 This could be Endurance training which generally refers to training the
08:15 aerobic system and increasing stamina. Keeping your heart, lungs and
08:20 circulatory system healthy and improving your overall fitness.
08:24 Or flexibility training which refers to developing the joint and surrounding
08:29 muscles to move through a specific range of motion with ease and without pain.
08:34 Flexibility is an important component of physical fitness and has many positive
08:40 effects on the body. For instance, it improves mobility, posture,
08:44 muscle coordination and reduces the risk of injuries and muscle soreness.
08:50 Agility refers to the ability to start, stop, and change direction quickly
08:57 while maintaining proper posture. This is often useful when playing sport
09:02 and having to chase a ball or lose a defender.
09:05 Muscular power is the ability to exert a maximal force over a short period
09:10 of time, such as in accelerating, jumping or throwing.
09:16 Muscular endurance refers to the number of repetitions of a single exercise you
09:20 can do without needing to stop and rest.
09:24 Both muscular strength and endurance are beneficial to increase your ability to
09:28 do activities like hoovering, lifting boxes or gardening without getting tired.
09:36 How can we stay active? Aerobic exercise will vary for everyone depending on
09:42 how much space you have. Aerobic exercise can take many different forms,
09:47 it could be doing housework like hoovering or putting on your 3 favourite songs
09:51 and having a dance round the flat.
09:54 Online there are some great resources for exercises, particularly YouTube,
09:58 I'm currently a fan of Joe Wicks (The Body Coach) beginners HIIT training
10:03 sessions around 20mins long.
10:07 Even though we aren't exercising with others at the moment, you could still enter
10:10 a social contract with a friend or family member to say that you will both do
10:16 an online class 3 times a week or do the work outs together
10:20 through a video call app to motivate each other.
10:23 At the moment our routines have changed and muscle strengthening exercises that
10:28 we would normally do, might not be present.
10:31 For example you might usually lift boxes at work, carry heavy bags on your
10:36 commute or go to the gym to do a workout; and we aren't able to do that now.
10:41 This means we might have to make a more conscious effort to include our
10:45 resistance exercise in our routines.
10:47 This could include things like looking at online tutorials for Yoga or Pilates.
10:53 If you do need to go outside to do an essential food shop, you might choose to
10:57 walk to the supermarket and carry your bags home.
11:01 You can also count physical jobs such as DIY or gardening as resistance activity
11:06 Body weight exercises are another great way to perform resistance exercises
11:12 such as squats, lunges or triceps dips there are many examples available online.
11:17 If you do have weights at home then great, if not you can use any
11:21 household items that you're able to grip well to such as a water bottle
11:26 and try to do 8-12 reps, 2-3 sets working all the major muscle groups.
11:32 Ultimately find something you enjoy it doesn’t matter what it is!
11:38 I touched on HIIT sessions briefly on the previous slide but what is it?
11:43 HIIT stands for High Intensity Interval Training and refers to any type of
11:49 exercise that you do for a short amount of time, at a maximum or near maximum
11:53 effort, with a rest period after. It is generally a very popular method of
12:00 exercising because it's an efficient way of increasing your fitness
12:03 and burning calories. HIIT can be adapted to suit all ages and fitness levels,
12:09 and is generally very safe when done correctly. However,
12:14 bouts of intensive exercise can cause short-term spikes in blood pressure.
12:18 I would advise avoiding HIIT if you have any medical conditions such as
12:23 uncontrolled blood pressure, asthma, joint disease or if you haven't done
12:28 the exercise before try and modify them or do something different.
12:32 Also if you have a fever or are recovering from covid symptoms then I recommend
12:38 that you avoid vigorous exercise and gradually work your way back into
12:41 your normal routine, listen to your body
12:44 and stop if any chest pain, tightness or dizziness occur.
12:48 HIIT helps to elevate metabolism and therefore lose weight,
12:52 it can help fat mobilisation in muscle, improve blood sugar regulation and
12:58 increase cardiovascular fitness. HIIT can also help to improve vascular function
13:04 through decreasing resting Blood Pressure and Heart Rate.
13:07 At the present time as we have mentioned, our routines
13:11 might have been switched up. Therefore trying a new exercise might not be
13:15 at the top of your list, however we know that many people enjoy this because
13:23 it actually takes less time to do!
13:25 You might alternate 30 seconds of intense exercise with 20 seconds of rest
13:29 for however many minutes you like.
13:32 We would always suggest starting slow and progressively build your way up.
13:39 We've talked about the benefits of exercises
13:42 and some options of what you can do at home.
13:44 Just a few other examples available from the Bupa Health Blog include:
13:49 HIIT video workouts from Harrison Cook 10mins workout 30 sec on/ 30 sec rest
13:57 Yoga and chair based exercises from our Physio Lucie
14:01 Core building exercises from our physio therapists.
14:05 Have a look at the Bupa Healthy Me blog, and see if there are
14:08 any other home workouts or exercises you would like to try!
14:14 So now it's time to think about what your goal is?
14:17 Physical Activity for health or performance, we’re all different.
14:21 Your goals may have changed slightly with the current climate
14:24 and the majority of sporting events cancelled.
14:27 Therefore it can be a good idea to use the SMART goals method to review and
14:32 update your goal and think about what you're currently able to do.
14:36 You may have already heard of the SMART model for goal setting.
14:39 Knowing what you’re aiming for is crucial in the first instance and we as
14:43 Health Advisers often use it with customers to help them break down a goal
14:48 into these 5 parts. The goal needs to be
14:51 Specific, Measurable, Achievable, Realistic and given a set Time frame.
14:58 Your goal doesn't just have to be to do with lifting weights or running, as
15:02 many people say to me that they don't enjoy this. Don't use that as an excuse!
15:06 Try to find something you do like.
15:08 It might be that you want to learn how to Salsa dance,
15:12 and you could use YouTube videos to help you in your quest.
15:15 An example of a SMART goal might be, I want to copy a HIIT work out on YouTube
15:21 twice a week for 20minutes and work at a high intensity.
15:26 Looking at the principles of FITT you can begin to structure
15:30 your exercise programme and progress your fitness.
15:34 Frequency refers to how often you will exercise. After any form of exercise
15:40 your body completes a process of rebuilding and repairing.
15:43 So, determining the frequency of exercise is important in order to find
15:47 a balance that provides just enough stress for the body to adapt and allows
15:52 enough rest time for healing. I have recently started to put more effort into
15:57 my HIIT workouts and I am finding that I definitely need a rest day in between
16:01 in order for my body to heal.
16:04 Intensity is the amount of effort that you must put into a specific exercise or
16:09 or workout. This too requires a good balance to ensure that the intensity is
16:14 hard enough to overload the body but not so difficult that it results in
16:17 overtraining, injury or burnout.
16:20 A lot of people can self-pace their own intensity and push themselves
16:24 hard enough but if you have the technology available such as Fitbits,
16:30 Apple watches or the health app on phone you can look at your heart rate,
16:35 calories burned or distance completed.
16:38 Type, What type of exercise will you be doing?
16:41 Will an exercise session be primarily cardiovascular, resistance training
16:46 or a combination of both? And, what specific exercises will you perform?
16:51 Writing a plan or route beforehand is a good idea.
16:55 Time, Time is simply how long each individual session should last.
17:01 This will vary based on the intensity and type.
17:04 Manage your expectations and plan for the first 2 weeks of exercise.
17:10 The current government recommendations might change again, so it is better
17:14 to plan for 2 weeks with the current rules and then reassess if anything changes
17:18 Be patient and expect slow gains to start with and be sure to have regular rest
17:23 days. Over exercising in the first few days or weeks can leave you feeling
17:28 stiff, sore and even unwell and will likely put you off.
17:32 I always remind people 10 minutes is better than nothing, so just get out and
17:38 do 10 minutes, chances are you’ll end up doing something longer anyway.
17:43 As a final thought it maybe worth mentioning wearables these might not be
17:48 getting as much use as usual due to us being inside a lot more,
17:52 and therefore maybe a bit less exercise.
17:55 However I think they can be beneficial to help us to be aware of our status,
18:01 such as how many steps we've taken or if we have been sat down too long.
18:06 A Fitbit or that type of watch could help to tell you those things.
18:10 I have spoken to a lot of people who are walking a lot less than they usually do
18:14 as they're not commuting.What I have said to them is that you could
18:19 set a step goal that's slightly higher than you have been doing at home
18:22 in the past weeks, and see if you can achieve it.
18:26 Then the wearable is still being used to help you
18:28 set, monitor and track those goals.
18:31 It also might be that you are using your one outside excursion
18:35 to fit in a good cycle/walk/run and things such as Strava or Garmin could
18:41 help you to measure heart rate, pace and distance
18:44 and then potentially share it with your friends.
18:47 I think wearables can be used for both performance and health,
18:51 depending on what your goal is.
18:54 On this slide there are links to further support.
18:57 The top one being the Bupa Coronavirus Hub
19:01 which is updated with information regularly.
19:06 To summarise we have looked at how to find an exercise that works for you,
19:12 how to set SMART goals and structuring your fitness programme.
19:17 Thank you for listening, I hope there has been some interesting info for you.