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PHYSICAL ACTIVITY CHALLENGE 30:30
PHYSICAL ACTIVITYCHALLENGE
30:30
30:30 Physical activity challenge in aid of Lancashire MindStart date: 6th April 2020 Finish date: 4th May 2020 The challenge: Complete 30 minutes of physical activity for 30 consecutive days. What activity counts? You decide what physical activity you wish to do each day. We suggest following government advice onsocial distancing and exercising at home as/when necessary. How do I record my activity? We will provide you with access to the specially designed Well 1-2-1 app to track your daily activity. Who can take part? Any level of fitness. ** THE 30:30 CHALLENGE DOES NOT TAKE INTO ACCOUNT YOUR PERSONAL SITUATION / HEALTH, IF YOU ARE AT ALLUNSURE ABOUT WHETHER YOU SHOULD EXERCISE PLEASE CONSULT YOUR DOCTOR/SPECIALIST. Share your challenge on social media using #3030lancashiremind
Get started with the Well 1-2-1 appStep 1 - Use the link provided to download / sign up to the Well 1-2-1 app. Alternatively you can goto the app store / Google play store to download the Well 1-2-1 app and enter the code: 3030LM
Data protection/GDPR We would like to make you aware of the steps we take to protect yourconfidentiality and personal data. By connecting to our challenge you are opting into our terms & conditionsand understand and consent to sharing your data. Following the challenge you will be removed from our coaching list, yourtrackers will be deleted and your data removed from the Well 1-2-1 system.This will remove the main function (Log) of the Well 1-2-1 app.More information on this can be found at www.Well121.com/gdpr You have the right to opt out at any stage by deleting the app and informingus at [email protected] to delete your data.
3030LM
Your challenge: Complete at least 30 minutes of physical activity everydayfor 30 consecutive days. To take part in the challenge simply record your physical activity on theWELL 1-2-1 App. For help doing this, refer to the Well 1-2-1 app guide. If you have synchronised your app with other wearable devices or apps,your data will be automatically synced each time you complete your activityand open the Well 1-2-1 app.*Automatic synchronisation relies on third party apps being synced and up to date. We have provided some information in this pack that may help you toinclude more physical activity in your day.
Aim to be physically active every day. Any activity is better than none,and more is better still.Do strengthening activities that work all the major muscles (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 75minutes of vigorous intensity activity a week.Reduce time spent sitting or lying down and break up long periods of notmoving with some activity.
Several short sessions of very vigorous intensity activityA mix of moderate, vigorous and very vigorous intensity activity
How much physical activity should I do? Adults should do some type of physical activity every day. Any type ofactivity is good for you. The more you do the better. We suggest followinggovernment advice on social distancing and exercising at home as/whenrequired. Adults should:
You can also achieve your weekly activity target with:
For more information:https://www.nhs.uk/live-well/exercise/
Better sleep – by making you feel more tired at the end of the day.Happier moods – physical activity releases feel-good hormones thatmake you feel better in yourself and give you more energy.Managing stress, anxiety or intrusive and racing thoughts – doingsomething physical releases cortisol which helps us manage stress.Being physically active also gives your brain something to focus on andcan be a positive coping strategy for difficult times.
Why does being active matter? Being active is great for your physical health & fitness, and evidence showsit can also improve your mental wellbeing. How can physical activity help my MENTAL health? There are many studies which have shown that doing physical activity canimprove mental health. For example, it can help with:
For more information:https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-and-your-mental-health/about-physical-activity/
Up to a 35% lower risk of coronary heart disease and stroke.Up to a 50% lower risk of type 2 diabetes.Up to a 50% lower risk of colon cancer.Up to a 20% lower risk of breast cancer.A 30% lower risk of early death.Up to an 83% lower risk of osteoarthritis.Up to a 68% lower risk of hip fracture.A 30% lower risk of falls (among older adults).Up to a 30% lower risk of depression.Up to a 30% lower risk of dementia
How can physical activity help my PHYSICAL health? Given the overwhelming evidence, it seems obvious that we should allbe physically active.It's essential if you want to live a healthy and fulfilling life into old age. According to the NHS It is medically proven that people who doregular physical activity have:
For more information:https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
Feel relatively confident in yourself and have positive self-esteem.Feel and express a range of emotions.Build and maintain good relationships with others.Feel engaged with the world around you.Live and work productively.Cope with the stresses of daily life.Adapt and manage in times of change and uncertainty
My mental wellbeing Mental wellbeing describes your mental state – how you are feeling andhow well you can cope with day-to-day life. Our mental wellbeing is dynamic. It can change from moment to moment,day to day, month to month or year to year. If you have good mental wellbeing you are able to:
For more information:https://www.mind.org.uk/information-support/tips-for-everyday-living/wellbeing/wellbeing/
Always warm up before doing exercise and cool down afterwards tolower the risk of strains and sprains.Take appropriate breaks during the activity.Do not exercise with an empty/full stomach because this can affectdigestion.Replenish extra fluids before, during and after physical activity,especially for prolonged exercise like hiking.Beware of the weather and environmental conditions. Avoid doingvigorous exercises when it is very hot or humid.Listen to the body. Do not exercise when unwell. If there is dizziness,shortness of breath, chest pain, nausea or vomiting, or muscle and jointpain during exercise, stop the activity and seek medical advice as soonas possible.
Exercise Precautions and Safety Tips Physical activity carries risks as well as benefits. To minimise the risk of activity-induced injuries, you should be aware of thesigns of over-exertion, safety risks and take reasonable precautions. Here are some exercise precautions and safety tips:
We suggest following government advice on social distancing andexercising at home as/when required.
Physical activity at home Be creative, there are numerous way that we can still get our daily dose ofphysical activity even when at home. Gardening, housework and using the stairs all count. There are also lots ofhome workouts available online on video sharing platforms, the NHSwebsite and more. Here are some links that may help you:Copy & paste them into your browser
https://www.nhs.uk/conditions/nhs-fitness-studio/ https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/ https://www.nhs.uk/live-well/exercise/10-minute-home-cardio-workout/ https://www.nhs.uk/conditions/nhs-fitness-studio/yoga-with-lj/ https://youtu.be/O5YX5xg8Seg
Do your bit to fundraise
Help Lancashire Mind to deliver their mental health services to those who need it most. You can also help to spread awareness of mental ill health and create a positive relationship with your ownmental wellbeing. For fundraising help please refer to the link in your welcome email or the link at the top of the Well 1-2-1 app.
