The health of the people in Scotland is poor in comparison to the rest of Europe.

Compared with other West European and developed countries, Scottish men have the shortest life expectancy and Scottish women are almost as badly off. Mortality rates for lung cancer in Scottish men are the highest with rates for Scottish women almost at the same level. Scottish mortality rates from Coronary Heart Disease (CHD) have for many years been among the highest in the world for both men and women.

There is a world-wide consensus that physical activity is protective against (CHD) and over 40 years of research from different countries has shown that physical activity.

Physical Activity has been shown to have many beneficial health effects. These benefits are not just physical but are also psychological and social.

The main health benefits of exercise are outlined below.

Physical

The following diseases can be prevented or have their symptoms reduced by exercising.

Bone and Joint disease

1/ Osteoporosis (wasting of bone) – Exercise increases bone density.
2/ Arthritis (inflammation of the joints)
Exercise strengthens the muscles and joints. It also improves co-ordination and balance.
This is especially important for the elderly because exercise can prevent falls and and thus fractures.
Increased bone density also reduces the risk of fractures.

Respiratory Disease

1. Bronchitis

Heart Disease

1. Coronary Heart Disease
2. Arrhythmia's

Other

1. Stroke
2. Age onset diabetes
3. Cancer
   

Psychological

Exercise helps prevent and help the following problems.

1. Depression
2. Stress
3. Insomnia
   

Social

Apart from anything else, exercise can be extremely good fun. It also provides social contact and can be a means of making good friends or seeing old ones. This is especially important for socially isolated individuals such as single elderly people, full-time mothers or the unemployed.

Regular participation in physical activity is associated with raised self-esteem in children and adults. There is also an association between exercise and a decreased level in mild to moderate depression.

What are the benefits of activity for adults in later life?

There is a wide range of evidence and a number of reviews dedicated to physical activity and people in later life. It is clear from this that physical activity is effective in dealing with many health problems in later life as well as giving people the chance to meet new people and remain mentally active. In particular, physical activity does the following.

• It develops and maintains strength
• It develops and maintains postural stability
• It is effective in preventing and treating depression and mood disorders

So how much Physical Activity do Adults Need In Later Life?

Adults should accumulate (build up) at least 30 minutes of moderate activity on most days of the week. This is also appropriate for healthy adults in later life.

However, for all adults from about the age of 50, including those who are frail, three sessions a week of strength and balance exercises is also recommended.
Activity programmes for frail and elderly people should focus on strength and balance training.

Why Exercise?

Make friends/ meet up with friends, g
Getting out and being with your mates or making new friends while playing.

Health
As well as general fitness, exercise helps strengthen growing bones and muscles. Recent research showed that, in general, girls eat less calories than boys but are getting fatter due to giving up exercise.

Stops you putting on weight.
Many of us are too bothered about our weight - too fat, too skinny, big bum, sticky legs - when we really need to chill out. If you eat a lot and sit about doing nothing you will, eventually, get unhealthily overweight.

Achievement
Not just winning competitions and being better than the others. Beating your record at skipping or cycling, making up a complicated dance routine or scoring a goal against a mate at the park.

Fun
Taking exercise is fun. Really. If you get over that first feeling of 'I can't be bothered' and do it, you'll be thinking afterwards 'I really enjoyed that. I'm glad I did it'. Just give it a try, you may surprise yourself!

Where do you start?

Think about whether you prefer to exercise on your own, or in a group.
Just walking to school instead of taking the bus will make a difference – walking one mile burns up the same amount of calories as jogging one mile.

Why not join a hockey or football club, dance or kick boxing class, yoga or Tai Chi, the opportunities are endless!

Take this opportunity to try something new, and improve your health, lifestyle and looks!

Did you know..

Each day we walk an average of eight miles less than people did fifty years ago.

Further help and information

Three Towns Healthy Living – 01294 466901

Exercise is a Key Factor in Staying Healthy and Happy
It boosts your self-confidence, increases your Concentration and improves your quality of life.

• Regular physical activity improves health in the following ways:
• Reduces the risk of dying from heart disease
• Reduces the risk of developing diabetes
• Reduces the risk of developing high blood pressure
• Helps reduce blood pressure in people who already have high blood pressure
• Reduces the risk of developing colon cancer
• Reduces feelings of depression and anxiety
• Helps control weight
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling
• Promotes psychological well-being.

Apart from anything else, exercise can be extremely good fun. It provides social contact and can be a means of making new friends or seeing old ones.

Six Steps To A More Active Life

• Increase your activity levels gradually.
• If you have a medical condition consult your GP before undertaking physical activity.
• Choose activities that you enjoy and that fit in with your lifestyle.
• Exercise with family or friends – it can help motivate you to become active – as well as encouraging them!
• Wear loose, comfortable clothing and appropriate shoes when exercising.
• Try to make physical activity a regular, enjoyable part of your life.

Physical activity need not be strenuous to achieve health benefits. Activities such as walking in the park or cycling are a great option and are also free!

Further help and information

Three Towns Healthy Living - 01294 466901
NHS 24 - 0845 4 24 24 24 (24hr nurse consultation and health information)

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Exercise Isn’t Just For Younger People

Regular exercise improves the quality of your life and can lead to a longer life.

Exercise is a key factor in staying healthy.

Why Exercise?

Active older people are more likely to have:

• Stronger bones and therefore a reduced risk of falling/fractures.
• Reduced risk of developing Alzheimer’s disease
  Improved quality of life.
• Improved balance, co-ordination, flexibility and overall functional capacity.
• Improved quality of sleep.
• Reduction in isolation and loneliness.

So how do I go about starting to exercise?

Exercising can be a great way to meet new people and socialise. However if you have not exercised for a long period of time, it can be difficult to know where to start.

You do not have to do strenuous exercise to see the health benefits. You burn the same number of calories walking a mile as you do jogging a mile!

Why not start off with a short walk – Three Towns Healthy Living can tell you about led health walks in your area, or if you are ready for something different, why not try yoga or Tai Chi?

It is never too late to start

Research shows that in as little as 10-12 weeks, appropriate activity can enable newcomers to exercise to turn back the clock by up to 20 years in terms of their muscular and aerobic fitness.

Did You Know..

Mortality is halved in retired men who walk more than two miles every day.

Further help and information

Three Towns Healthy Living – 01294 466901
Healthy Living line – 0845 278 88 78

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