IF YOU HAVE BEEN INACTIVE FOR A TIME PLEASE CONSULT YOUR DOCTOR BEFORE UNDERTAKING AN EXERCISE REGIME

EXERCISE

Keeping physically active has many benefits for your health.   Regular exercise can

• Help you feel better about yourself and reduce stress

• Improve your sleep

• Reduce your risk of depression and dementia in later life

• Reduce your risk of getting Type 2 diabetes

• Help to control diabetes

• Reduce your risk of developing heart disease

• Increase levels of ‘good’ (HDL) cholesterol

• Reduce high blood pressure

• Promote bone density to protect against osteoporosis

• Have beneficial effects if you have arthritis and lower back pain

• Help to maintain a healthy weight in combination with a balanced diet

If it’s been a while since you last exercised start by doing activity for 10 minutes at a time – a couple of sessions a day to reach the 30 minutes a day target.

• Begin with gentle activities.    Your cardiovascular system can adapt to slow and progressive changes.

• Exercise indoors during the winter.     When venturing outside, dress in layers to keep warm and store your body heat and wear a hat.    Keep your hands and feet warm too, as they lose heat quickly.

• Avoid sudden exertion when outside in cold weather.

• Make it fun – doing exercise is much easier to sustain if you enjoy it, so consider enjoyable activities like dancing.

• CONSULT YOUR DOCTOR BEFORE UNDERTAKING ANY EXERCISE

TOP TIPS TO BOOST IMMUNE SYSTEMS

• Increase intake of soups and stews, use vegetables in season.
• Include root vegetables, sweet potatoes, carrots -all are full of antioxidants.
• Eat green vegetables, broccoli, cauliflower, brussels sprouts which are high in vitamin C.
• Mushrooms are a great addition to soups and stews and are a natural immune booster.
• Increase intake of vitamin C in citrus fruits, berries, red peppers and leafy green vegetables.
• Include zinc found in nuts, seeds, seaweed, wheatgerm and seafood.
• Add thyme to roasts, soups and stews. Thyme is high in antioxidants. Use it regularly in cooking.
• Remember to exercise regularly – 30 minutes a day helps to release stress and boosts immune system.
• Try stress release techniques like yoga, meditation, deep breathing or simply talking to someone.
All of the above play a vital role in staying well.