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A cigarette has nicotine in it which is the chemical which makes cigarettes addictive. Tar is also in a cigarette which is also known as a toxic chemical. There are a total of 4000 different chemicals which make up a cigarette and many people don’t even know the major chemicals such as arsenic, which is also used for rat poison.

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Coronary heart disease: Smoking causes an increase in cholesterol in the coronary arteries, this means that clogging and narrowing of the arteries. This means that blood flow to the heart is slowed down and it increases the chance of regular heart attacks from happening.

Cancer: Smoking causes cancer as the poison in cigarette smoke can weaken body’s immune system, making it harder to kill the cancer cells.

Lung infections: Smoking kills the alveoli

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Chemicals in cigarette smoke can weaken the bodies immune system so it makes it harder to defend against infections, narrowing air passages, causing swelling in air tubes and destroying air sacs. All these factors contribute to Chronic Obstructive Pulmonary Disease

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Stress is a physical effect that happens when you’re under too much emotional and physical pressure.
When under stress, there are hormones that are exerted
Cortisol
Adrenaline
Noradrenaline
These put your body in a fight or flight scenario which is good for short periods but if this stress happens continuously or or longer periods it can cause serious affects to mental and physical health.

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Benefits: Vaping significantly reduces your exposure to toxins which can cause cancer, lung disease and diseases to the heart which may cause stroke.

Limitations: Vaping is more likely to cause cardiovascular plaque leading to heart attacks and severe cardiovascular problems

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Reasons why people may choose to smoke cigarettes or e-cigs

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Reasons why people may choose to smoke cigarettes or e-cigs

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Feeling irritable.

Feeling anxious.

Feeling depressed.

Craving cigarettes.

https://www.livewelldorset.co.uk/faq/stop-smoking/why-do-people-smoke/

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Understanding why you or those around you smoke is the first step towards quitting. Once you have identified the reasons you smoke tobacco, you can start to consider the reasons why you want to quit smoking and work towards a healthier, smoke-free lifestyle. Equally, taking the time to understand the reasons behind your loved ones' smoking may help you to empathise with their situation and you can think about how you can support them.

Here are some of the most common reasons why people smoke:

They're addicted

One of the biggest reasons why people smoke is because they have become addicted to nicotine - a highly addictive substance. With this in mind, it's important to remember that there are smokers who may wish to quit or have already tried but have struggled to deal with withdrawal symptoms.

When someone smokes, nicotine can reach the brain within as little as ten seconds, initially improving mood and concentration as well as relieving stress and tense muscles. These feelings are only temporary and the person will soon experience cravings and withdrawal, continuing the vicious cycle of smoking.

When a smoker goes without nicotine for a certain period of time (the timing may depend on how often they usually smoke) they will start to experience withdrawal symptoms including:

Feeling irritable

Feeling anxious

Feeling depressed

Craving cigarettes

Experiencing attention deficit or being unable to think clearly

Having issues falling or staying asleep

Feeling more hungry or putting on weight

These symptoms can occur within just a few hours since they last smoked which is what drives them to light up another cigarette; essentially, smoking both fuels and suppresses their symptoms.

There are a number of substitutes for smoking for those who are trying to manage their cravings such as Nicotine Replacement Therapy (NRT) which is a type of medication designed to help you wean off of nicotine. If you or someone you know is looking to stop smoking, it's important to remember that their addiction to nicotine could make the process challenging (in fact, according to , two thirds of smokers say they want to quit but attempt to do this unsupported which isn't as effective. Those who do get the right help for their efforts are three times more likely to successfully quit) and so it is worth getting support from healthcare professionals. Whilst fighting the addiction of smoking is hard, there are ways to manage cravings effectively to keep yourself and others on track.

To manage their emotions

Many people who smoke do so in a bid to manage negative emotions such as stress or anxiety and can become reliant on it. Whilst smoking can temporarily provide a sense of relief, it can in fact increase anxiety and depression ( Mental Health Foundation ) in the long run as a result of cravings and withdrawal.

Interestingly, people with mental health issues such as anxiety, depression or schizophrenia are more likely to smoke than the rest of the general population and also tend to smoke more heavily ( ). This is an indication of how reliant many smokers are on cigarettes for their emotional state of mind and highlights that there could be a deeper meaning behind their habits; this is why it is so important for us to talk about why ourselves and others might smoke so that any mental health problems can be handled carefully and effectively.

According to the NHS, studies have shown that by quitting smoking, people can benefit from the following:

An improvement to mood and a better quality of life

Less feelings of anxiety, depression and stress

The dosage required for some medicines treating mental health can be reduced

Why not check out our blog on how to deal with stress without smoking to get some ideas on healthier ways to manage feelings such as stress.

It has become part of their routine

If someone has been smoking for a long period of time, it may have become part of their daily routine or associated with certain activities. For example, if yourself and a colleague take smoke breaks together at work, this will have become a social event which occurs in both of your day-to-day routines, whether you realise it or not. Breaking this pattern can be tricky once it has become an established pattern, especially if there is a social aspect to it but there are ways to ease into a healthier routine.

Someone in their household smokes

According to the health charity Action on Smoking and Health ( ), if someone's parents, siblings or other household members smoke, they are approximately three times more likely to begin smoking themselves. Secondhand smoke presents many risks to others but the potential it has to convert non-smokers to smokers is of significant concern.

To fit in with social groups

Some people may take up smoking in order to fit in with their peers. In some cases, young people may experience peer pressure to try cigarettes as a way of showing their independence or rebelliousness. Whilst they may not intend to continue with smoking in the long term, nicotine is very addictive and young people may find it difficult to stop. Smoking socially is of course not only limited to young people, anyone could feel the urge to smoke alongside their friends or accept a cigarette (particularly if they are in a smoking area) with the view that everyone else is doing it therefore they should too or else they will appear out of place. To summarise, smoking could be seen as an act of performance but it is important to remember that smoking can become an addictive habit which has both health and financial costs.

Looking to stop smoking?

If you or someone you know living in Dorset wants support in quitting smoking, we're here to help!

Here at LiveWell Dorset, our goal is to keep you and your loved ones healthy and we have a friendly team of professional advisors and coaches who can offer their advice and support to try and smoke less. Simply or have a chat with us today to start your journey to become smoke-free .

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Understanding why you or those around you smoke is the first step towards quitting. Once you have identified the reasons why you smoke tobacco, you can start to consider the reasons why you want to quit smoking

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Binge drinking is whee you have more than 8 units in one evening for men, for women binge drinking is where they have more than 6 units. Binge drinking can result to long term memory loss and many other negatives can be: disrupted sleep patterns, tiredness, mood swings and difficulty concentrating. John Daly and Paul Gasgcoine are heavy binge drinkers and were throughout their sporting career. This effected their career because of the effects binge drinking cause such as: a slower reaction time and decrease your hand-eye coordination. These skills are essential for an athlete, a good reaction time for a footballer such as Paul Gasgcoine who was a binge drinker and hand-eye coordination is essential for the golfer John Daly. This led to the athletes not being able to perform to their fullest ability.

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£11 billion on alcohol related crimes- this shows how much alcohol affects crime rates, this is because alcohol increases aggression and the willingness to take risks. A crime committed by an athlete who was under the influence of alcohol was Luke McCormick who was a goalkeeper for Plymouth Argyle in the Championship, before he was sentenced to 7 years in prison for causing death by dangerous drink driver in 2008 and killing two children.

£7 billion on lost productivity through unemployment and sickness. An athlete who died due to being an alcoholic was George Best. He played for Manchester United playing in the 60s and winning the equivalent of the ballon dor in 1968. Best underwent a liver transplant in 2002 but ultimately was unable to overcome his alcoholism, and he died from a series of transplant-related infections that his compromised immune system could not combat. George Best regretted everything as his last words were “don’t die like me”

£3.5 billion cost to the NHS

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School/college- as you may have exams which you are worried about, or an overload of homework or revision which is stressing you out

Work issues- you may have recently lost your job and unsure on if you will find a new job quickly so you get stressed about being unemployed as you are unable to pay bills with no income.

Bereavement (loss of a loved one)- this may cause you to be upset constantly as you may feel overwhelmed and unsure what to do with yourself

No downtime- this will cause stress as you have no time to relax as you are constantly working, this may mean that you can’t cope with all the work and no break.

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Different types of stress distress and Eustress 

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Different types of stress distress and Eustress 

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Eustress is the stress that motivates, moves us forward, allows for flow and gives us drive to perform. This may help us focus more and take on new challenges.

Distress is thought to be a form of stress that results in a negative impact on the individual.

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Cortisol: the primary stress hormone, increases sugar, also called glucose, in the bloodstream, enhances the brain's use of glucose and increases the availability of substances in the body that repair tissues

Adrenaline: Increases heart rate, so blood is pumped around the body quicker, this makes the body sweat more and increase blood pressure

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Social wellbeing is how you maintain a healthy relationship caused by factors such as how you are brought up, this is because you may be badly influenced by your parents as they may be drug addicts or alcoholics. You may also be badly influenced by your friends as they may try peer pressuring you into something you don’t want to do, this would cause your social wellbeing to be worse.

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A sense of belonging is crucial to our life satisfaction, happiness, mental and physical health whether it’s in sporting surroundings or not. It gives us a sense of meaning.

Research has shown that a loss of belonging has been associated with stress, illness and decreased wellbeing and depression, without a sense of belonging, it’s easy for lost and alone when you don’t feel wanted.

https://www.lifeskillsgroup.com.au/blog/belonging#:~:text=A%20sense%20of%20belonging%20is,and%20decreased%20wellbeing%20and%20depression.

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Why does it put us in a positive mindset?

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Why does it put us in a positive mindset?

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How does having positive mindset help in sporting environments?

Having a positive mindset helps athletes manage anxiety or stress leading to better focus during competition, it also brings greater resilience: positive thinkers are more likely to bounce back from any setbacks such as injuries etc… and maintain their motivation in the face of challenges.

If an athlete or individual have a sense of belonging and feel like their presence matters, the level of focus will be greater. You are no longer just working for yourself, but for your team and a group of others instead. You will tend to focus more as you may have others counting on you and you focus more as you don’t want to let them down.

https://www.benjaminbonetti.com/blogs/articles-reviews/the-power-of-a-positive-mental-attitude-in-sports-how-it-affects-performance#:~:text=A%20positive%20mental%20attitude%20can%20make%20a%20significant%20difference%20in,%2C%20resilience%2C%20and%20team%20dynamics.

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How does sport affect social well being?

Taking part in any physical activity and sport provides an opportunity to build social connections , in real life, with the opportunity to work as part of a team and meet different people outside of your usual social circles. It can help the younger generations to develop more social skills, boost self esteem. Research has also shown that individuals use sport as a way to avoid loneliness.

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How could socio-economic status affect our wellbeing

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How could socio-economic status affect our wellbeing

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Research has found that people with higher statuses engage in less labor, have fewer occasions of being exposed to health risks. Similarly, higher income individuals are usually associated with more nutritional foods, such as fresher fruit and vegetables, housing conditions and medical services ie. Private health care and public. In addition, people who have been in higher education tend to have better health awareness and knowledge.

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How does your lifestyle affect your mental well being 

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How does your lifestyle affect your mental well being 

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in sport- exercise reduces the levels of stress hormones in your body. At the same time, physical activity production of endorphins. These are natural mood lifters that can help keep stress and depression on the low.

Individuals struggling with mental illness often report a decrease in sleep, poorer diet, and they are more likely to smite or use drugs and alcohol. On the other hand, a healthy lifestyle encompasses healthy eating, regular exercise or physical activity, getting enough sleep and avoiding smoking and consuming alcohol

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How common are mental health problems?

1 in 4 people will experience a mental health problem of some kind in each year in England.

1 in 6 people report experiencing a common mental health problem such as depression in any given week in England.

Are mental health problems on the rise?

The overall number of reports have been going up in the recent years. The amount of people with mental health problems went up by 20% between 1993 to 2014, in both men and women. The percentage of people reporting severe mental health symptoms have gone from 7% to over 14% in 15 years

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Sporting examples of alcohol ruining a career 

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Sporting examples of alcohol ruining a career 

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George Best was a Manchester United player in the 60s who binge drank alcohol which led to him dying at the age of 59 due to a lung infection and multiple organ failure. His last words were “don’t die like me” this shows that he regretted throwing his career away in favour for alcohol. The binge drinking made Best have a lack of focus due to disrupted sleep patterns and caused organ damage to him which ended up meaning he needed a liver transplant as he destroyed it, but he then destroyed his new liver which resulted in his death.

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Alcohol causes many negative effects to the body and these stats show this:

Every day, 385 Americans die as a result of excessive alcohol use.

83.9% of these deaths involve adults aged 35 or older.

Alcohol causes 10% of deaths among 15- to 49-year-olds.

Worldwide, up to 3 million people die every year as a result of alcohol abuse.

Alcohol-related deaths account for at least 5.3% (some estimate as high as 6.0%) of the world’s deaths.

Alcohol causes 13.5% of deaths among 20- to 39-year-olds.

Men are 3 times as likely as women to die as a consequence of alcohol abuse.

https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body

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Drinking too much - on a single occasion or over time - can take a serious toll on your health. Here's how alcohol can affect your body:

Brain:
Alcohol interferes with the brain's communication pathways, and can affect the way the brain looks and works. These disruptions can change mood and behavior, and make it harder to think clearly and move with coordination.

Heart:
Drinking a lot over a long time or too much on a single occasion can damage the heart, causing problems including:

Cardiomyopathy - Stretching and drooping of heart muscle

Arrhythmias - Irregular heart beat

Stroke

High blood pressure

Liver:
Heavy drinking takes a toll on the liver, and can lead to a variety of problems and liver inflammations including:

Steatosis, or fatty liver

Alcoholic hepatitis

Fibrosis

Cirrhosis

Pancreas:
Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis, a dangerous inflammation in the pancreas that causes its swelling and pain (which may spread) and impairs its ability to make enzymes and hormones for proper digestion .

Cancer:
According to the National Cancer Institute: "There is a strong scientific consensus that alcohol drinking can cause several types of cancer. In its Report on Carcinogens, the National Toxicology Program of the US Department of Health and Human Services lists consumption of alcoholic beverages as a known human carcinogen.

"The evidence indicates that the more alcohol a person drinks-particularly the more alcohol a person drinks regularly over time-the higher his or her risk of developing an alcohol-associated cancer. Even those who have no more than one drink per day and people who binge drink (those who consume 4 or more drinks for women and 5 or more drinks for men in one sitting) have a modestly increased risk of some cancers. Based on data from 2009, an estimated 3.5% of cancer deaths in the United States (about 19,500 deaths were alcohol related."

Clear patterns have emerged between alcohol consumption and increased risks of certain types of cancer:

Head and neck cancer, including oral cavity, pharynx, and larynx cancers.

Esophageal cancer, particularly esophageal squamous cell carcinoma. In addition, people who inherit a deficiency in an enzyme that metabolizes alcohol have been found to have substantially increased risks of esophageal squamous cell carcinoma if they consume alcohol.

Breast cancer: Studies have consistently found an increased risk of breast cancer in women with increasing alcohol intake. Women who consume about 1 drink per day have a 5 to 9 percent higher chance of developing breast cancer than women who do not drink at all.

For more information about alcohol and cancer, please visit the National Cancer Institute's webpage " Alcohol and Cancer Risk" (last accessed October 21, 2021).

Immune System:
Drinking too much can weaken your immune system, making your body a much easier target for disease. Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much. Drinking a lot on a single occasion slows your body's ability to ward off infections - even up to 24 hours after getting drunk.
For more information about alcohol's effects on the body, please visit the Interactive Body feature on NIAAA's College Drinking Prevention website.

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Drinking too much - on a single occasion or over time - can take a serious toll on your health. Here's how alcohol can affect your body:

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You can overcome stress in many different ways and it can be as simple as take some deep breathes but it could also be doing a run as long as a 10k or it could just be a 2k. You need to work out how long you need to take to be able to take your mind off what’s getting you stressed out. Swimming is another good way to reduce stress and by going 4 times a week for 45 minutes may put your mind to rest a little bit. Do something you enjoy for example a hobby or seeing loved ones. It may be something you don’t enjoy but exercising will help you focus more and not stress as much.

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The key to a healthy diet is to eat the correct amount of calories for how active you are so you balance the energy you consume with the amount of energy you use. If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is then stored as fat. On the other hand, if you eat or drink to little, you will then lose weight, due to your body having to use up the stored fat in the body to gain the energy needed to keep the body going.

you should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs. It is recommended that men have around 2,500 calories a day, and that women should have around 2000 calories per day.

Guidelines

base your meals on higher fibre starchy carbohydrates

Eat plenty of fruits and vegetables

Eat more fish in your diet, including oily fish

Cut down on saturated fats and sugar

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 Negative effects of a poor diet- Obesity, heart conditions, diabetes 

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 Negative effects of a poor diet- Obesity, heart conditions, diabetes 

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obesity is a complex issue with many causes. It’s caused when extra calories are stored in the body as fat. If you consume high amounts of energy, particularly found in high fat and high sugar foods, and do not use all of the energy through physical activity, much of the extra energy will be stored in the body as fat, this then will cause obesity to occur.

heart conditions- eating an unhealthy diet that is high in fat will make hardening of the arteries worse and increase the risk of things such as heart attack. Continuing to eat high-fat foods will cause more fatty plagues to build up in your arteries, this is due to fatty foods containing an unhealthy type of cholesterol.

Can diabetes be caused by a poor diet?

A number of studies have shown that people who eat an unhealthy diet are more likely to develop diabetes. These diets are usually rich in processed, sugary drinks, and unhealthy fats, they also usually lack fruits, vegetables and whole grain foods.

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athletes need to include choices from each food groups. However, they may need to eat more or less of certain foods, depending upon:

The type of sport

The amount of training you do

The amount of time you spend training

The energy needs of athletes exceed those of the average person. It’s not uncommon for male and female athletes, especially those still growing, to have calorific needs exceeding 2400-3000kcal and 2200-2700kcal per day. The amount of energy found within a given food is dependant on the macronutrient (carbs, protein and fats) content in them.

carbs serve as the primary source of energy during activities of higher intensity

Dietary fat also plays a key role in helping athletes meet their energy needs as well as supporting healthy hormone levels

Protein plays the main role in muscle repair and growth. Preferred proteins for athletes are things such as, lean meats, eggs, dairy (yoghurt, milk etc…)

https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food

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Sporting examples of those who have a poor diet and those who are elite

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Sporting examples of those who have a poor diet and those who are elite

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Can you still be a top, athlete with a poor diet?

Key micronutrients like iron (found in beef, lentils, kidney beans and pumpkin seeds) help your blood transport oxygen to your working muscles. So if your diet is lacking in iron and other essential elements including the B vitamins, your muscles will not have the strength and endurance to perform optimally.

What happens when elite athletes don't eat enough?

Bone health: increased risk of stress fractures and early onset osteoporosis. Immunity: more infections and colds due to decreased immunity. Metabolism: the body converts food into energy more slowly. Cardiovascular (heart) health: low heart rate causing dizziness and the potential for long-term heart damage.

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The use of performance enhancing drugs is currently one of the biggest issues in modern sport. Athletes such as lance Armstrong and Justin Gatlin both damaged their reputations and credibility in their sports. Athletes may choose to use illegal performance enhancing drugs for many different reasons whilst knowing the risks that come with taking them.

reasons why an athlete may use Peds

increased chance of winning in chosen sport

Become more well known in the sport

Because everyone else is doing it

Negative effects

health risk for athlete

Ruins the reputation of the athlete

Can be fined or banned from the sport

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What drugs are taken for, why and the history

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What drugs are taken for, why and the history

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Performance Enhancing Drugs (PEDs) will be taken by athletes for several different reasons, such as:

Pressure from coaches

To level the playing field

To win medals/trophies

Gain muscle mass

PEDs are formatted into three categories: Prohibited at all times, prohibited in competition, prohibited in particular sports.

Doping methods started in the Roman Empire as racing horses were doped to increase their speed and stamina and gladiators also doped to increase their strength

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There are many different types of drugs that can affect your body in many different ways, and the effects associated with drugs can vary from people to people. Drugs affect individuals differently and is quite dependant on- an individual’s body size, general health, the amount and strength of the drug that has been taken and another main thing is the environment the person was in.

drugs affect the central nervous system, they affect how a person thinks, feels and behaves towards others.

Society- sometimes, money that was meant to go towards somebodies food or rent is spent on drugs, leading to food insecurity and higher rates of homelessness. There are also many adverse effects of drug abuse on families: from family conflicts that may include physical or mental abuse, loss of employment and income.

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Tom Maynard was a Welsh professional cricketer who played for Surrey. Died at 23 years old as he was struck by a Tube while drunk and high on drugs. Analysis showed the levels of MDMA and cocaine in his system matched some daily users of the drug. Maynard was also 4 times over the legal limit for drink-driving. His teammates were unaware of his drug addiction even though he was addicted for several months before his death. He was a young cricketer and most of his teammates described him as “incredibly talented” so as a result of his drug addiction he ruined his career as it caused him to accidentally kill himself

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Boxer Tyson Fury is very open about his mental health issues, and for him, “stress equals depression”.

He says, “Stuff that you can’t change I’m not going to worry about it. Whatever happens, happens. Whatever doesn’t, doesn’t. I don’t get stressed over stuff I can’t have any impact on. So if I can’t have an impact on it I either change it so I don’t get stressed, or go along with it and accept it.”

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National and local provisions to combat this 

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National and local provisions to combat this 

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if you need treatment for drug addiction, people are entitled to NHS care in the same way as anyone else who has health problems.

Some examples of provisions are: charity and drug treatments

As well as the NHS, there are many different charities and private drug and alcohol treatments organisations that can help you.

. Drug and alcohol treatment and support

. Bristol drug project

. Forward trust

. Changing lives

What will drug treatment include?

Treatment will be different for everyone, it will depend on your personal circumstances and what you’re addicted to. The key worker you are working with will help you plan the correct treatment for you, this may include things such as talking therapies, different medications or self help ie, support groups etc…

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Battered sausage and chips 1000 calories

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Chicken, roast potatoes and broccoli 500 calories 

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National and Local provisions for alcohol

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National and Local provisions for alcohol

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For national follow different drinking campaigns such as: NICE, Alcohol Change UK, THINK!, DrinkAware, AA, Know your limits, BUPA, BBC, Dry out now, NHS Choices.

For local provisions go to 56-60 Castle RoadScarborough North Yorkshire YO11 1XE. This will be able to help you with alcohol addictions.

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The act of inhaling and exhaling burning tobacco, ingesting the resultant smoke. Cigarettes are made up of nicotine, tar, addictive chemicals such as tobacco, rat poison and when the smoke is exhaled carbon monoxide is produced which is harmful to the environment. The smoke when inhaled can damage the alveoli sacks inside the lungs and affect cardiovascular, this means that athletes wouldn’t be able to be a smoker as they are ensured to say fit and have healthy lungs.

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Local and National provisions for smoking

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Local and National provisions for smoking

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A local initiative to stop smoking would be to follow the North Yorkshire councils 6 to 12 week programme which can be locally found in the Scarborough library.

The national provisions are reduce the number of 15-year-olds who regularly smoke from 8% to 3% or less.

reduce smoking among adults in England from 15.5% to 12% or less.

reduce the inequality gap in smoking prevalence between those in routine and manual occupations and the general population.

reduce the prevalence of smoking in pregnancy from 10.7% to 6% or less.

https://ash.org.uk/law/tobacco-control-policy-england

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Advancing our health: prevention in the 2020s set out the Government’s ambition for a Smokefree 2030. Published in 2019, this also pledged to find funding for tobacco control including through a ‘polluter pays’ mechanism; and to bring forward ‘further proposals’ to ‘finish the job’ and ‘make smoking obsolete’.

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Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week

Spread exercise evenly over 4 to 5 days a week, or everyday

Reduce time spent sitting or lying down and break up long periods of not moving

https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity

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Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.

Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.

Adults should aim to:

do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week

spread exercise evenly over 4 to 5 days a week, or every day

reduce time spent sitting or lying down and break up long periods of not moving with some activity

You can also achieve your weekly activity target with:

several short sessions of very vigorous intensity activity

a mix of moderate, vigorous and very vigorous intensity activity

These guidelines are also suitable for:

disabled adults

pregnant women and new mothers

When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.

After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.

What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities include:

brisk walking

water aerobics

riding a bike

dancing

doubles tennis

pushing a lawn mower

hiking

rollerblading

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities include:

running

swimming

riding a bike fast or on hills

walking up the stairs

sports, like football, rugby, netball and hockey

skipping

aerobics

gymnastics

martial arts

For a moderate to vigorous workout, get running with Couch to 5K, a 9-week running plan for beginners.

What counts as very vigorous activity?

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.

This type of exercise is also known as High Intensity Interval Training (HIIT).

Examples of very vigorous activities include:

lifting heavy weights

circuit training

sprinting up hills

interval running

running up stairs

spinning classes

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you're at home or in a gym.

Examples of muscle-strengthening activities include:

carrying heavy shopping bags

yoga

pilates

tai chi

lifting weights

working with resistance bands

doing exercises that use your own body weight, such as push-ups and sit-ups

heavy gardening, such as digging and shovelling

wheeling a wheelchair

lifting and carrying children

Try exercise routines like:

You can do activities that strengthen your muscles on the same or different days as your aerobic activity - whatever's best for you.

Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity.

More information

Easy Read leaflet

Physical activity recommendations for other age groups

GOV.UK also has a number of physical activity guidelines as infographics.

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Physical activity guidelines for adults aged 19 to 64

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General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week.

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Studies have now consistently demonstrated that leading a sedentary lifestyle can contribute to:

obesity.

type 2 diabetes.

some types of cancer.

cardiovascular disease.

early death

https://www.medicalnewstoday.com/articles/322910

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A sedentary lifestyle refers to a lack of significant physical activity. It is becoming a significant public health issue and relates to a range of chronic health conditions.

Most people living a sedentary lifestyle are unlikely to be meeting the national physical activity guidelines. According to the government's 2008 Physical Activity Guidelines for Americans, adults should be getting at least 150 minutes of moderate-intensity physical activity each week.

A by the Sedentary Behavior Research Network (SBRN) defined sedentary behavior as any activity involving sitting, reclining, or lying down that has a very low energy expenditure. The measurement for energy expenditure is metabolic equivalents (METs), and the authors consider activities that expend 1.5 METs or less of energy to be sedentary.

Research suggests that only of adults are meeting the physical activity guidelines, while less than 5 percent perform 30 minutes of physical activity per day.

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A sedentary lifestyle can contribute to obesity, diabetes, and some types of cancer.

Recent research is starting to confirm the health risks associated with a sedentary lifestyle.

Studies have now consistently demonstrated that leading a sedentary lifestyle can contribute to:

Extended periods of inactivity can reduce metabolism and impair the body's ability to control blood sugar levels, regulate blood pressure, and break down fat.

One study analyzed data collected over 15 years and found that sedentary lifestyles were associated with an increased risk of early death regardless of physical activity levels.

This shows that it is essential to reduce the amount of time spent being sedentary in addition to doing more exercise.

A sedentary lifestyle also appears to have a negative impact on mental well-being.

The combination of the physical and mental impact to health makes a sedentary lifestyle particularly problematic.

One study with 10,381 participants associated a sedentary lifestyle and lack of physical activity with a higher risk of developing a mental health disorder.

A recent review that included data from 110,152 participants found a link between sedentary behavior and an increased risk of depression.

A more active lifestyle can significantly reduce the chances of chronic health conditions, mental health disorders, and premature death.

Increasing physical activity

Research has shown that physical activity, including exercise and sports, can reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and early death.

Evidence also consistently shows that exercise can improve mental health. A 2018 of 1,237,194 people found that those who exercised reported fewer mental health problems than those who did not.

It is best to combine a variety of cardiovascular exercises, such as running or cycling, with strength-training exercises, which can include weight training or body-weight exercises. Going for at least three 30-minute runs and doing two 30-minute sessions of strength-training exercises per week would be sufficient to meet the minimum physical activity guidelines.

Reducing the time spent being sedentary

Partaking in regular physical activity can reduce the risk of cardiovascular disease.

Physical activity is important, but spending the majority of the day being sedentary is still dangerous.

People can reduce the amount of time they spend being sedentary by:

standing rather than sitting on public transport

walking to work

taking walks during lunch breaks

setting reminders to stand up every 30 minutes when working at a desk

investing in a standing desk or asking the workplace to provide one

taking a walk or standing up during coffee or tea breaks

spending more time doing chores around the house, especially DIY or gardening

making excuses to leave the office or move around the building

taking phone calls outside and walking around at the same time

spending some free time being active rather than watching television or playing video games

getting up and walking around during television commercials

taking the stairs instead of using the elevator

Research has linked a sedentary lifestyle to severe health conditions.

Many people do not meet the minimum physical activity guidelines and are at risk of developing health issues from spending too much time being sedentary.

People can reduce the risks of a sedentary lifestyle by increasing the amount of physical activity that they do and using the techniques above to reduce the time they spend being sedentary.

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Sedentary lifestyle: Effects, solutions, and statistics

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People living a sedentary lifestyle spend too much time engaging in behaviors that expend very little energy. A sedentary lifestyle can cause severe health issues, including cancer, diabetes, and poor cardiovascular health. Solutions include doing more exercise. Learn about the effects of a sedentary lifestyle here.

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Social: A healthy lifestyle leads to increased self-confidence, self-acceptance and improved social connections. This can cause improvements to overall health and wellbeing.

Mental: A healthy lifestyle leads to reduced risk of depression, improved mood, better sleep, less stress and anxiety.

Physical: A healthy lifestyle can improve heart health, better weight management, stronger bones and muscles, improve immune system and cause a better recovery.

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Define Health, Exercise, Physical Activity

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Define Health, Exercise, Physical Activity

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Health- Someone’s personal physical and mental condition.

Exercise- Activity requiring physical effort to improve health and fitness.

Physical activity- Body movements that require energy expenditure.

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National and Local provisions for exercise 

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National and Local provisions for exercise 

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National: Children and young people need to do 2 types of physical activity each week:

aerobic exercise

exercises to strengthen their muscles and bones

Children and young people aged 5 to 18 should:

aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week

take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones

reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day

Children and young people aged 5 to 18 who are living with a disability should:

aim to do 20 minutes of physical activity a day, splitting this into smaller chunks of activity throughout the day if needed

do challenging but manageable strength and balance activities 3 times a week

https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/

Local: You can go to BJfitness as they offer many different types of fitness classes. For example yoga, kettlebell, bungee fitness and group spin. https://www.bjfitnesscentrescarborough.co.uk/exercise-classes.html

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National: Mind. Explains what stress is, what might cause it and how it can affect you. Includes information about ways you can help yourself and how to get support. https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/useful-contacts/

Local: Mental Elf 2024. MindSpace (Children and Young People) Creative Spaces. MindPath. MindSide. Rise 2 Thrive. The Wellness Bridge. Supported Self Help. Telephone Support. Transformative Coaching.