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Tips on how to increase your physical activity

Currently, the World Health Organisation (WHO) recommends approximately 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity throughout the week1.

If you currently do not do much exercise, it is recommended to work up to it as you build your fitness levels. It doesn’t all have to be at once either. Fitting a 20 minute walk into your lunch break each work day, getting off the train early, or cycling or running to work (if safe to do so) can significantly increase activity levels.

There are plenty of ways to incorporate physical activity into your daily routine, however having a baseline, and knowing just how fit you currently are is a good place to start. Participating in some form of activity that you enjoy, and timing it, or measuring distance travelled is a common way of measuring progress. However, measuring VO2 Max is a great way of measuring exactly where you are up to. VO2 Max is calculated by measuring the volume (V) of oxygen (O2) that you consume while running on a treadmill. Your number will usually be somewhere between 30-60. Based on your results, you will then be able to receive recommendations on which exercise to do to help further improve your VO2 Max, and as such, your fitness.

See how Life First measures your fitness level click here

  1. http://www.who.int/dietphysicalactivity/physical-activity-recommendations-18-64years.pdf


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