How to get more active
Keen to up your exercise levels and feel fantastic? Discover how to increase your physical activity, and check out our top tips for staying fuelled after a workout.
Staying active is key to good health, with the NHS advising us to do at least 150 minutes of moderate aerobic activity – such as cycling or brisk walking – each week, plus strength exercises on two or more days each week.
Of course, not everyone can or wants to become an elite athlete, but the benefits of even moderate physical activity, as the NHS advises, are clear. Research shows that regular exercise can lower the risk of developing many long-term conditions, as well as boosting mental well-being, quality of sleep and energy levels.
It’s always worth visiting your GP if you have any underlying health conditions that might affect your ability to exercise safely.
Discover more about the benefits of exercise on mental health, plus find out how to cut back on sugar, improve your digestion and support your immunity.
Five tips to increase your activity levels
1. Find an exercise you enjoy
If your aim is to increase the amount of exercise you do, it’s a good idea to choose an activity you really enjoy. The more you enjoy what you’re doing, the more likely you are to stick with it in the long term. Walking, running or cycling outdoors in your local area can be a great way to get some fresh air while you work out. Online yoga, pilates or dance classes are ideal activities for increasing flexibility and getting your heart rate up. A good tip is to exercise with a friend – it’s a wonderful way to stay on track and have more fun. Arrange a walking coffee date or meet a friend to try a new exercise class – you’re much more likely to stick to it as you won’t want to let someone down!
Read how much exercise should you do each day and get more tips on how to exercise for free.
2. Protein and carbs are key
In order to aid recovery, base your post-exercise meal on starchy carbs and lean sources of protein. This combination helps replenish fuel stores and aids muscle repair. Ensuring you recover adequately from exercise is a great way to advance your progress, as our muscles need fuel to recover and grow – which helps encourage ongoing exercise. So, refuelling correctly is a sure-fire way to boost your overall activity levels.
Try our poached eggs with broccoli, tomatoes & wholemeal flatbreads, which delivers a hit of protein and carbs.
3. Eat carbs within 30-60 minutes of exercise
Your muscles are most receptive in the 30-60 minute window following exercise, so eat some carbs in this time frame if you can. If that’s not possible, have a snack or a drink that supplies carbs with some protein, such as a glass of milk. Remember to drink plenty of hydrating fluids and if your exercise is physically strenuous, and include some sodium to replace any lost through perspiration. Our creamy mushroom & spinach penne is quick to make, low in calories and vegan.
Find out more about what to eat if you exercise in the morning or evening.
4. Eat right on rest days
Eating the right foods before and immediately after a workout is crucial for building muscle and boosting fitness. You should also be eating the correct balance of nutrients on the days you don't work out. Including polyunsaturated fats like avocado and olive oil in your diet will help reduce inflammation and aid recovery. Include vegetables in your meals (especially those high in antioxidants) to reduce the ‘free radical’ damage from the previous day’s training – this may also help reduce muscle soreness.
Discover the 20 healthiest vegetables to add to your plate.
5. Know your goals
It's easier to stick to an exercise regime if you know why you're doing it. You might find it helpful to set a realistic goal and write it down so you can keep coming back to it – this will motivate you to keep moving even on lazy days. Your goal could be a distance you're determined to run, walk or cycle, or a healthy weight you'd like to reach.
Find out how many steps it takes to lose weight, the best exercises for burning fat and how many calories you'll burn during a workout.
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