EXERCISE FOR HEALTH
Exercise has been shown to have many benefits both in the healthy, for prevention of
illness, and for the treatment of certain conditions. The government’s “Health of the Nation”
document lists physical exercise as one of the major factors that can affect mortality and illhealth.
A recent national fitness survey shows we are relatively inactive as a nation.

BENEFITS OF EXERCISE
Inactivity causes progressive reduction in the capacity for physical work, decreased
function of the heart, muscle strength and bone density. Regular exercise offers protection
against coronary disease, decreases obesity and can lower cholesterol. It can reduce
blood pressure and those who take up exercise often stop smoking. Joints and muscular
strength can be improved and osteoporosis prevented. Regular exercisers feel decreased
depression, tension, fatigue, aggression and improved sleep patterns.

HOW MUCH IS NEEDED?
The principles of exercise training are to gradually increase the amount and frequency of
activity and then to increase the intensity. It can be in any form, e.g. brisk walking,
swimming, cycling or running. Aim to build up to 30 minutes of moderate intensity exercise
on five days per week. Moderate intensity means becoming slightly sweaty and out of
breath.

ARE YOU FIT ENOUGH TO EXERCISE?
If you are worried about your fitness to start exercising use this checklist’ and consult your
doctor if you answer yes to any of the questions opposite.
1. Has a doctor ever said that you have a heart condition and recommended only
medically supervised activity?
2. Do you have chest pain brought on by physical activity?
3. Have you developed chest pain in the last month?
4. Do you tend to lose consciousness or fall over as a result of dizziness?
5. Do you have a bone or joint problem that could be aggravated by the proposed
physical activity?
6. Has a doctor ever recommended medication for your blood pressure or a heart
condition?
7. Are you aware through your own experience, or a doctor's advice, of any other
physical reason against your exercising without medical supervision?
NOTE: If you have a temporary illness, such as a common cold, or are not feeling well at
the time - postpone your exercise.

HEALTHY EATING
Choosing the right food for good health is very important. By eating a good balance of
food, taking regular exercise and not smoking you can give yourself the best chance of
living a fit and healthy life.
Healthy eating can help prevent many illnesses, such as heart disease, obesity,
constipation, bowel trouble and tooth decay, to name but a few.
To eat healthily you need to:
• Eat less sugar • Eat less fat • Eat less salt
• Eat more fibre • Drink less alcohol
FIBRE
• Use wholemeal bread instead of white
• Use high fibre cereal e.g. bran, weetabix or porridge
• Eat more fruit and vegetables
• Try using baked beans and lentils in cooking
• Try wholemeal pasta and wholegrain rice instead of white varieties
• Try baking potatoes with their skins on (and eating their skins)
FAT
• Grill instead of frying whenever possible
• Try using a low fat spread. A margarine high in polyunsaturated fat will be better for
your heart
• Use skimmed or semi-skimmed milk
• Experiment with low fat cheeses, e.g. cottage, quark, edam
• Use more poultry (remove skin), fish and pulses instead of meat
• When using meat try to buy lean meat and trim off any visible fat
• Keep pastries, pies, biscuits, cakes and chocolate for occasional treats
SUGAR
• Try to drink your tea or coffee without sugar. Cut down a little at a time
• Use low calorie soft drinks or unsweetened fruit juices rather than drinks containing sugar
• Choose tinned fruit in natural juice
• Go easy on sweets, chocolates, cakes and biscuits, they are high in sugar as well as fat
• Use unsweetened breakfast cereals
• Try halving the sugar you use in recipes. It works for most items except in jam and
meringues
SALT
•Taste before you tip
•Try to use less salt in cooking - experiment with herbs and peppers
•Try to use more fresh foods. Tinned and packet foods usually have extra salt added
Variety and Moderation are the key notes and remember
YOU ARE WHAT YOU EAT.

ALCOHOL - A GUIDE TO SENSIBLE DRINKING
A small amount of alcohol does you no harm, but if it’s more than a small amount on a
regular basis you may be damaging your health.
LONG TERM EFFECTS OF OVERDRINKING
• Obesity • High blood pressure
• Liver disease • Stomach ulcers
• Depression • Cancers of the mouth and gullet
ACCIDENTS
Alcohol is a major cause of accidents. One in three drivers killed on the road are over the
legal limit.
PREGNANCY AND BREASTFEEDING
You are actually giving your baby an alcoholic drink each time you take a drink. Limit
yourself to an occasional drink - 1-2 units per week if at all.
TABLETS
If you are taking any medication, ask your doctor if it is safe to have a drink.
SMOKING - REASONS FOR GIVING UP
• Lung cancer kills 38,000 people per year in the UK
• Smokers are twice as likely to die of a heart attack
• On average a smoker shortens his life by five minutes for each cigarette smoked
• Children of smokers are more likely to get chest and ear infections
HOW TO STOP
• Decide on a definite date to stop
• Get your partner or friend or family to stop with you
• Put the money aside that you would have spent and treat yourself later
• Tell everyone you are going to stop
WHAT ELSE CAN HELP?
• Nicotine chewing-gum or skin patches can help with troublesome withdrawal symptoms.
Discuss with your doctor or local pharmacist
• Hypnotherapy
• Acupuncture
WHAT CAN YOU GAIN?
• Your chances of avoiding a heart attack and lung cancer will improve
• You’ll help that smoker’s cough
• Your breath, your hair and your clothes will stop smelling of stale tobacco
• If you are pregnant, your baby will stand a better chance of being born healthy