Exerciseandexerciseequipment"Thosewhothinktheyhavenottimeforexercisewillsoonerorlaterhavetofindtimeforillness".EdwardStanley,15thEarlofDerbyExercise:OneoftheNHStoptipsforpainmanagementisexercise."Simple,everydayactivitylikewalking,swimming,gardeninganddancingcaneasesomeofthepaindirectlybyblockingpainsignalstothebrain.Activityalsohelpstostretchstiffandtensemuscles,ligamentsandjoints,whichcanlessenpain".

"It’snaturaltobehesitantifexerciseispainfulandyou’reworriedaboutdoingmoredamage.Butifyoubecomemoreactivegradually,it'sunlikelyyouwillcauseanydamageorharm.Thepainyoufeelwhenyoustartgentleexerciseisbecausethemusclesandjointsaregettingfitter".

Avoidingexercisecompletelycouldleadtootherproblemslikestiffjoints,weightgain,heartdisease,osteoporosis,poorbalanceandfalls.

Inrecentyears,studieshaveshownthatregularphysicalactivityalsohasbenefitsformentalhealth.Exercisecanhelppeoplerecoverfromdepressionandpreventthemfrombecomingdepressedinthefirstplace.PleaseseethesectiononEmotionalWellbeingforfurtherdetails.

Howmuchphysicalactivitydoadultsaged19-64yearsoldneedtodotostayhealthy?Tostayhealthyortoimprovehealth,adultsneedtodotwotypesofphysicalactivityeachweek:aerobicandstrengthexercises.

Guidelinesforadultsaged19-64Tostayhealthy,adultsaged19-64shouldtrytobeactivedailyandshoulddo:

atleast150minutesofmoderateaerobicactivitysuchascyclingorfastwalkingeveryweek,and

strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).

75minutesofvigorousaerobicactivity,suchasrunningoragameofsinglestenniseveryweek,and

strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).

• Amixofmoderateandvigorousaerobicactivityeveryweek.Forexample,two30-

minuterunsplus30minutesoffastwalkingequatesto150minutesofmoderateaerobicactivity,and

• strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).

Aruleofthumbisthatoneminuteofvigorousactivityprovidesthesamehealthbenefitsastwominutesofmoderateactivity.Onewaytodoyourrecommended150minutesofweeklyphysicalactivityistodo30minuteson5daysaweek.Alladultsshouldalsobreakuplongperiodsofsittingwithlightactivity.Findoutwhysittingisbadforyourhealth.Whatcountsasmoderateaerobicactivity?Examplesofactivitiesthatrequiremoderateeffortformostpeopleinclude:

• walkingfast• wateraerobics• ridingabikeonlevelgroundorwithfewhills• doublestennis• pushingalawnmower• hiking• skateboarding• rollerblading• volleyball• basketball

Moderateactivitywillraiseyourheartrateandmakeyoubreathefasterandfeelwarmer.Onewaytotellifyou'reworkingatamoderatelevelisifyoucanstilltalk,butyoucan'tsingthewordstoasong.Whatcountsasvigorousactivity?Thereisgoodevidencethatvigorousactivitycanbringhealthbenefitsoverandabovethatofmoderateactivity.Examplesofactivitiesthatrequirevigorouseffortformostpeopleinclude:

• joggingorrunning• swimmingfast• ridingabikefastoronhills• singlestennis• football

• rugby• skippingrope• hockey• aerobics• gymnastics• martialarts

Vigorousactivitymakesyoubreathehardandfast.Ifyou'reworkingatthislevel,youwon'tbeabletosaymorethanafewwordswithoutpausingforbreath.Ingeneral,75minutesofvigorousactivitycangivesimilarhealthbenefitsto150minutesofmoderateactivity.Foramoderatetovigorousworkout,tryCouchto5K,anine-weekrunningplanforbeginners.Whatactivitiesstrengthenmuscles?Musclestrengthisnecessaryfor:

• alldailymovement

• tobuildandmaintainstrongbones

• toregulatebloodsugarandbloodpressure

• tohelpmaintainahealthyweight

Muscle-strengtheningexercisesarecountedinrepetitionsandsets.Arepetitionisonecompletemovementofanactivity,likeabicepcurlorasit-up.Asetisagroupofrepetitions.

Foreachstrengthexercise,trytodo:

• atleastoneset

• eightto12repetitionsineachset

Togethealthbenefitsfromstrengthexercises,youshoulddothemtothepointwhereyoustruggletocompleteanotherrepetition.

Therearemanywaysyoucanstrengthenyourmuscles,whetherit'sathomeorinthegym.Examplesofmuscle-strengtheningactivitiesformostpeopleinclude:

• liftingweights

• workingwithresistancebands

• doingexercisesthatuseyourownbodyweight,suchaspush-upsandsit-ups

• heavygardening,suchasdiggingandshovelling

• yoga

TryStrengthandFlex,a5-weekexerciseplanforbeginnerstoimproveyourstrengthandflexibility.Youcandoactivitiesthatstrengthenyourmusclesonthesamedayorondifferentdaysasyouraerobicactivity-whatever'sbestforyou.Muscle-strengtheningexercisesarenotanaerobicactivity,soyou'llneedtodotheminadditiontoyour150minutesofaerobicactivity.Somevigorousactivitiescountasbothanaerobicactivityandamuscle-strengtheningactivity.Examplesinclude:

• circuittraining,aerobics,running,football,rugby,netball,hockey

Equipmenttohelpwithexercising:ResistanceBandsBodylastics12pieceresistancebandswithhandlesanddooranchor£19.95

BodylasticsPremiumFlatresistancebandswithouthandles£13.87

SuspensiontrainingstrapsProtoneprofessionalsuspensiontrainer-bodyweightstrengthtraining£29.99AllavailablefromAmazon.co.uk

AlterGtreadmill:08003688700www.alterg.comTheMill,HortonRoad,StanwellMoorStaines,MiddlesexTW196BJThetreadmillisidealforphysiotherapyclinics,rehabilitationfacilities,gymsandwellnesscentresandistheperfectsolutionforpatientslookingtoregainmobility,developstrengthandfitness,andincreaserangeofmotionandnaturalmovement–allwhileminimisingstressoninjuries.AlterG’suniqueandpatentedunweightedrehabilitationtreadmilltechnology:

• Allowspatientstomovewithlesspainduringphysiotherapysessionswhilstreducingtheriskoffurtherinjury

• ProvidesPhysiotherapistswithanaccuratetooltotrackpatientprogress,keepingthemengagedduringrehabilitation

• Helpsclinicsandtherapiststosetthemselvesapartbyofferingthemostadvancedphysiotherapytechnologyavailable

• AllowsPhysiotherapiststoeasilyobserveandanalysetheirpatientsrangeofmovement

• Actsasbotharehabdeviceandwellnesstoolthatgetspatientsexcitedandmotivatedtocontinueusingitforregulartraining

Findthelocationofyournearesttreadmill:http://www.alterg.com/en-gb/product/find-an-alterg/locations/?address=Northcourt+Ave%2c+Reading%2c+Reading+RG2+7HE%2c+UK

PowerPlates:Howdoesvibrationtrainingwork?Byexercisingonavibrating,andtherefore,unstablesurfaceyourmusclesareforcedtorespondinordertoregainstability.Yourbodydoesthisbyperformingreflexivemusclecontractionsmanytimespersecond.

Thesecontractionsmustworkinmultipledirections,becausetheplatformnotonlymovesupanddown,butalsovibratesfromsidetoside.Asyouincreasethevibrationfrequency

(Hz)ortheintensityfromhightolowyourmuscleswillalwaysbefacingarenewedchallenged.Alsonote,therearetwomethodscurrentlyavailabletodelivervibration-oscillationandverticalvibration.Researchhasyettoconcludewhichisbest,sotheargumentrageson.

Asignificantamountofresearchisstackingupinfavourofvibrationtraining,andasmoreisknownabouthowthebodyrespondstothestimulusofstandingonoftheseplatforms,we'resuremorebenefitswillbeidentified.Itisclaimedthatinstabilitytrainingorvibrationtrainingcanachievein10minuteswhatwouldusuallytakeonehour.HypervibeG-10WholeBodyVibrationMachine£200-£1,000(Thisisn’tarecommendation,buthasbeenpurchasedbyonebeneficiarywhoishappywithitsperformance.Youshouldensureyouresearchtofindaplatethatismostsuitedtoyourpersonalneeds/disability.Somehavehandles.)Ifyouhaveanyofthefollowing,youshouldseekadvicebeforeusingaPowerPlate:AbsoluteContra-indications:NONO! Non-absoluteContra-indicationsAcutediseases/inflammationprocesses MigraineWearingapacemaker Acutehernia,discopathyAcutethrombosisconditions CardiovasculardiseaseFreshwoundsresultingfromoperation WearingrecentlyfittedIUDs,coils,metalorsurgicalintervention pins,boltsorplatesPregnancy GallandkidneystonesOsteoporosisinanadvancedstage Syntheticjoints

TheGennySegwayMobilityDevice

ThismoderntwowheeledpersonalmobilitydeviceusesaselflevellingsystemderivedfromtheSegway,meaningitcangoforwardsorbackwards,accelerateandbrakejustbyusingintuitiveupperbodyleaningmovements.UsingtheGennyworksonupperbodymovement,workingyourcoremuscles.Steeringissimpletoo,withjustalightpushleftorrightonthehandlebarandGennycanturnonasixpence.

Gennyusesnohandcontrolsatallallowingalmosthands-freeoperation.Thisenablestheridertoholdadoglead,anumbrellaorevenapartnershandonthemove.Gennyisequallyathomeindoorsoroutdoorsandusesnolessthan5gyroscopesandmanymotionsensorstosafelytakeyoualmostanywhere.ThereallygreatthingsabouttheGennyisthatitcantraveloverfairlyroughterrain-snow,sand,gravelandmud.IftheoptionalXRkitisfitted,Gennyquicklybecomesaformidableoff-roadertoo.

https://www.youtube.com/watch?v=7DfcjRcoef0

GennyRegusHouseVictoryWayAdmiralsParkDartfordDA26QDTel:01322303473CraigTibblescraig@genny.cowww.genny.coDemonstrationsavailable.

Helpwithexercise:EnglishFederationofDisabilitySportNationalcharity,dedicatedtodisabledpeople insportandphysicalactivity.Theysupportawiderangeoforganisationstoincludedisabledpeoplemoreeffectively.Theirvision isthatdisabledpeopleareactiveforlife.www.Efds.co.ukEnglishFederationOfDisabilitySport,SportPark-LoughboroughUniversity,3OakwoodDrive,Loughborough,LeicestershireLE113QF§ Tel01509227750§ Fax01509227777

WheelpowerWheelPowerarededicatedtoprovidingopportunitiesfordisabledpeopletofindasporttheyenjoyandprovideopportunitiesthroughouttheyeartointroducepeopletowheelchairsport.

http://www.wheelpower.org.uk/WheelPowerStokeMandevilleStadiumGuttmannRoadStokeMandevilleBuckinghamshireHP219PPTelephone:01296395995Fax:01296424171email(generalenquiries):info@wheelpower.org.uk

Findingasuitablepersonaltrainer(PT):Google“Personal+Trainer+[yourlocation]+disabilityAgoodpersonaltrainerdeliverssafe,effective,funandinterestingworkouts(inthatorder)toallfitness-trainingclients.Thetrainingprogramsyoudevelopshouldbevariedandprogressive,andgearedtowardimprovingyourclients'healthandwellness.Feesvarydependingonlocation.MostPT’sofferafirstsessionforfreesothatyoucanassesshowwellyoumaybeabletoworktogether.It’sessentialtofindaPTwhoworkswellforyou.Manypersonaltrainersarehappytotraveltowhereyouwanttotrain(yourhome,alocalgym,localpark,etc).Theywillusuallysupplyanyequipment.Ifyouexperiencepain,youmaywanttotryandfindaPTthroughyourlocalphysioclinic,ortryandfindaPTwithknowledgeandexperienceofbiomechanicsand/0rsportinginjuries.PersonalTrainingforapersonwhoisdisabledmaybemorechallengingforboththeclientandthetrainer,howevermostpersonaltrainersshouldbeabletoadapttheirtrainingtechniquestoindividualneedsandabilities.Themostimportantthingistofindsomeonewhoyoufeelcomfortableworkingwithtohelpyoutoachievetheresultsyouwouldlike!

NationalRegisterofPersonalTrainershttp://www.nrpt.co.uk/

TheInclusiveFitnessInitiative(IFI)Mark:thisisamodelthatsupportsthefitnessindustrytobecomemoreinclusivetobothdisabledandnon-disabledpeople.WorkingwithintheEnglishFederationofDisabilitySport(EFDS)nearly400IFIMarkaccreditedfacilities,accreditationconsistsofthreelevels;Provisional,RegisteredandExcellent.Thesevenuessupportandleadthewayinprovidingaccessiblephysicalactivityandinincreasingparticipationamongstdisabledpeople.TheIFImodeladdressesinclusionholisticallythroughthefollowingareas:-• Accessiblefacilitiesintermsofphysicalaccessandaccessibleserviceprovision• Inclusivefitnessequipment• Stafftraining;customerserviceandadaptiveexerciseprogramming• Marketingandlocalpartnershipdevelopmentwithinthelocalcommunity• WideraccessiblesportandsocialactivitiesWhenvisitinganIFIMarkfacilityyoushouldfindaccessiblefacilities,equipmentthatisappropriateforthevastmajorityofdisabledpeople,apositivecultureandstaffattitudeandafacilitythatunderstandsthevalueofadiverseandinclusivecustomerbase.TofindyournearestIFIMarkfacilityring01509227750oremailifi@efds.co.ukorvisithttp://www.efds.co.uk/inclusive_fitness

TheinformationandadvicepresentedinthesepageswasdevelopedbybeneficiariesandadvisersasaresultoftheirparticipationintheFitfortheFutureeventheldinApril2016.ItisbasedontheadviceandexperienceofthoselivingwithThalidomidedamageandthosewhoworkalongsidethem.ItisalwaysadvisabletotalktoyourownGPbeforeembarkingonanexerciseordietregime.TheHealth&WellbeingteamattheTrustarealsoavailabletosupportyouwithallaspectsoflivingwellandcanprovidefurtherinformationandadvicebasedonyourspecificneeds.Pleasedon’thesitatetocontactthemon01480474074.

Physical activity benefits for adults and older adults

What should you do?

Cancers (Colon and Breast)

UK Chief Medical Officers’ Guidelines 2011 Start Active, Stay Active:

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BENEFITS HEALTH

IMPROVES SLEEP

MAINTAINS HEALTHY WEIGHT

MANAGES STRESS

IMPROVES QUALITY OF LIFE

PHYSICAL ACTIVITY INFOGRAPHIC COLOUR_AW_HR.pdf 1 21/08/2015 14:58