Health Challenge Cardiff, be part of a healthy city - Her Iechyd Caerdydd, Byddwch yn rhan o ddinas iach

Physical Activity

What are the benefits of being physically active?

Taking part in regular physical activity can help people feel better in many ways. It can

• be friendly and sociable
• be free
• help you lose weight (also look at our Healthy Eating page)
• help you improve your general health
• help reduce stress and alleviate depression helping you relax and sleep better
• improve mobility, balance and muscle strength
• promote an overall sense of well being
• prevent some illnesses
• reduce the risk of heart disease, type 2 diabetes, osteoporosis, obesity and being hurt in a fall
• help you enjoy activities with family and friends.

How much activity should I do?

Everyone is different and you should not compare yourself to others too much - you should exercise at your own pace and at a level that is comfortable for you. However, in order to achieve health benefits when exercising you should feel you are breathing slightly harder and feeling warmer than normal.

Adults

The current Department of Health (2004) guidance recommends that adults accumulate 30 minutes of moderate intensity physical activity at least five times per week (5 x 30). The key points underlying this guidance are:

• Moderate activity means breathing slightly harder and feeling slightly warmer than normal e.g. a brisk walk
• 30 minutes can be accumulated throughout the day in shorter bouts of 10-15 minutes
• A wide range of activities is beneficial including walking, cycling, dancing, gardening etc
• These guidelines are the minimum required to achieve health benefits

Children and Young People

Children and young people need more physical activity and it is therefore recommended by the Department of Health that they should participate in physical activity of at least moderate intensity for one hour every day (5 x 60). This can be made up from a variety of activities across the day, including organised sport, play, walking to school, physical education, or planned exercise.

What can I do to get Active in Cardiff?

There are many ways to exercise and at many different levels and injecting more physical activity in to your daily routine does not have to be gruelling. The picture below shows the many opportunities to get active.

I do very little exercise and don't know where to start.

Making some simple changes to your lifestyle can make a world of difference. for example, try walking instead of taking the car to the local shops; take the stairs instead of opting for the lift.

If you want something a little more organised or scheduled, why not join one of the many organised walking groups throughout Cardiff e.g. Walking for Health or The Ramblers.

Take advantage of the many green open spaces we have in Cardiff... you don't have to spend money to get some exercise. Have a look at the Outdoor Cardiff website for an A-Z list of outdoor activities and places to visit.

Dust your bike off and try cycling to work (get it serviced first if you haven't used it for a little while)

Try to fit in exercise to your working day - walk or cycle to work (if you live quite a distance from your workplace, try walking or cycling from the local train station)

I'd like some more advice on how to start exercising or how to get back in to it.

If you are concerned about your health or have an injury and are unsure about exercising please contact your GP before starting. If you do have an injury or have a medical condition this may not stop you from exercising... ask your doctor about the Exercise Referral Scheme.

Many schemes in Cardiff will offer advice on how start exercising safely:

Walking for Health - a project aimed at getting people started or back into regular physical activity by walking in the many parks and urban space around Cardiff. Anyone can join the scheme and there are many regular led walks throughout the city.

Exercise Referral Scheme - be referred by your GP to take part in more exercise and get professional advice on how to exercise if you have a mild to moderate illness e.g. high blood pressure, anxiety or stress.

Changing Lifestyles - a project focussing on getting those from minority ethnic communities to become more active in the local natural environment

Venture Out - a project focussing on getting those with a disability to become more active in the local natural environment

Pedal Power - a project offering a range of hire bikes for all ages and abilities including specifically adapted bikes to make cycling accessible for everybody. It is located in the heart of the city, with access to the traffic-free paths through the beautiful parklands of Cardiff and close access to the Taff Trail. There are volunteer-supported sessions for people who need a co-cyclist and weekly group cycling sessions are also available. A Physiotherapist is also available to specifically assess disabled children and young people and get them onto the correct bike with the adaptations they need and set a programme to follow.

Green Gym - join in a range of practical projects giving you the opportunity to tackle physical jobs in the outdoors - improving your strength and stamina, boosting your practical skills and confidence and benefiting your local green spaces.

Ask your local Communities First Team to see what activities are happening in your area.

I'd like to exercise a little but don't like team sports.

Physical activity does not necessarily mean sport but can be achieved through a variety of ways such as walking, gardening, dancing etc.

• Take advantage of the many green open spaces we have in Cardiff... you don't have to spend money to get some exercise. Have a look at the Outdoor Cardiff website for an A-Z list of outdoor activities and places to visit.
• Think about going to a leisure centre... you can take part in many activities, from badminton to swimming and from aerobics to the gym. Look at the Cardiff Council leisure pages for a facility near to you and look at the activity database to find out what time things are happening. The Council offers reduced rates for some people - look into the Max Card to see if you qualify. Leisure also offers a range of payment options under the Stretch Card Scheme
• Many sports clubs are very social and you don't have to compete to be a member. Ask Sport.Cardiff or the Sports Council for Wales for more information on local clubs.

I'm looking to try something more challenging and would like to compete or take part in a fun run/walk.

There are many sports clubs in around Cardiff offering a huge array of different sports. Ask Sport.Cardiff or the Sports Council for Wales for more information on local clubs.

There are also many competitive events and fun runs/walks taking place in the city. Have a look at our calendar of events for how to get involved.

I am over 50 years old - is there anything specifically tailored for my age group?

Most of us know that it is vital to continue to be active as you get older in order to maintain your health but it must also be recognised that exercise can also to help maintain a good social aspect to your life which is vital to maintain a sense of well being and confidence. There are many opportunities in Cardiff to participate in regular exercise

• Age Concern has a directory of activities in Cardiff for the over 50s
• If you are over 60 you are entitled to free swimming at Cardiff Council swimming pools
• Many of the Cardiff Council Leisure Centres and Community Halls also have concessionary rates for 50+ participants on certain activities. Look at the 50+ pages of the activity database to see what you could join in with.

What activities are there for young people (11 - 25 years)?

• The Children and Young Peoples Partnership website has lots of links to websites that are useful to young people.
• The Cardiff Council Youth Service works with young people to develop interesting, challenging and creative opportunities and experiences in order to help young people fulfil their unique potential.

What activities are there for Children in Cardiff (0 - 11)?

• The Children and Young Peoples Partnership website has lots of information related to provisions for children.
• Cardiff Council Children's Play department have lots going on for children from 5 - 15 years of age

MEND (Mind, Exercise, Nutrition... Do it!) is a free local healthy living programme to familes. The programme is a fun course for families with children aged 7 to 13 whose weight is above the healthy range for their age and height. It runs twice a week after school in two-hour sessions over 10 weeks. The MEND project in Cardiff is run out of the STAR centre. Go to the MEND site for more information on how to register.