Page 12 - South Asia BioBank Sample Health Report

PHYSICAL ACTIVITY Your physical activity level is SEDENTARY ACTIVE VS SEDENTARY LIFESTYLE

WHAT IS PHYSICAL ACTIVITY? ACTIVE SEDENTARY
Being physically active doesn’t mean you need to join a gym or run a marathon. It can include things like housework and
gardening – it’s all about getting up and moving more.
BRISK WALK TO OR FROM STATION
HOW DOES LOW LEVELS OF PHYSICAL ACTIVITY INCREASE THE RISK OF HEART AND CIRCULATORY DISEASES?
Being sedentary is when you don’t move for long periods of time. This can include sitting or lying on the sofa watching CAR TO STATION AND
TV, and sitting at a desk or computer. Low levels of physical activity can lead to fatty material building up in your TRAIN TO WORK
arteries and can lead to a heart attack or stroke. The good news is there are many ways to reduce the risk of this
happening.
WHAT ARE THE BENEFITS OF EXERCISE
USE THE STAIRS
Through exercise, our muscles work better. The heart is also a muscle and through being physical active, it is able to work
better. Being active can reduce your risk of developing some heart and circulatory diseases by as much as 35%. Regular
physical activity: USING THE LIFTS OR
ESCALATORS AT WORK
Helps control your blood pressure and keep it within healthy levels
Raises your levels of good cholesterol, and reduces the bad cholesterol
Can help to control your blood glucose levels, reducing your risk of Type 2 diabetes
Increases the number of calories you burn and helps you maintain a healthy weight. GO FOR A 15 30 MINUTE WALK WITH
A COLLEAGUE/FRIEND

Not only does regular activity protect your heart, it can also help your general wellbeing by boosting your mood,
improving your concentration and memory, and helping you sleep better. STAY IN THE OFFICE DURING YOUR
LUNCH BREAK
HOW ACTIVE DO I NEED TO BE?

To reduce your risk of heart and circulatory diseases, you need to be active every day. You don’t need to do specific
exercises or take up a sport, you can go for a walk, mow the lawn, vacuum, or dance along to music. Any activity is BRISK 20 MINUTE WALK HOME FROM
better than none, and you should try to break up long periods of inactivity like sitting or lying down. When you’re THE STATION
watching TV, get up and walk around during the ad breaks.
GETTING PICKED UP FROM
THE STATION
Aim to do at least 150 minutes of moderate intensity activity per week. This is anything that raises your heart rate, and
makes you breathe faster and feel warmer, like brisk walking or cycling. You can spread out the 150 minutes over the
week. You can even do short bursts of activity – every minute counts. You should also aim to do muscle strengthening
activities like using hand weights, climbing the stairs, gardening such as digging, or carrying heavy shopping on at least
two days a week.