3- 5 TIMES A WEEK

>5 days/week 30-60 mins per session 

40 - 70% MHR

40-70% maximum heart rate.

BENEFITS

 

Sustained moderate-intensity exercise increases fat loss and reduces risk of cardiovascular disease.

Regular exercise also increases work capacity and endurance and increases functional performance in activities of daily living.

30 - 60 MINUTES

or 2-3 sessions per day of 20-30 mins each; accumulate 200-300 mins of activity per week.

WALKING, RUNNING, SWIMMING

Large muscle group activities that are rhythmic and/or dynamic

1 - 3 DAYS A WEEK

1 - 3 days a week 

60 - 75% 1RM

2-4 sets, 10-15 reps. 60-75% 1RM.

BENEFITS

 

Maintenance/enhancement of muscular strength and endurance.

Increases in bone mass and strength of connective tissue.

Increase independence for activities of daily living, vocational potential and physical self-confidence.

Not recommended as the only form of exercise, as
it does not significantly contribute to total energy expenditure. It could be incorporated within a circuit- style exercise programme with aerobic exercise.

20 - 30 MINS

Each session 

FREE WEIGHTS - BODYWEIGHT

Large muscle group activities using added resistance or load,
e.g. fixed resistance machines, free weights, body weight.

DAILY

OR, at least 5 sessions a week

Including warm ups & cool downs

10 - 30 SECONDS

Total Body

BENEFITS

 

Helps to reduce the risk of injury from training. Can include activities such as yoga and Pilates.

Can enhance mental wellbeing through relaxation and proper breathing.

10 - 20 MINUTES

Take time out to stretch throughout the day 

STATIC STRETCH

OR, Dynamic stretches

6-8 glasses of water

Male: 2500kcal Female: 2000kcal 

Just over a third of: Potatoes, bread, rice, pasta - carbohydrates:

Choose wholegrain or higher fibre versions with less added fat, salt & sugar

Eat at least 5 portions of a variety of fruit & veg a day

Dairy & alternatives: Choose lower fat & lower sugar options 

Oils & Spreads: Choose unsaturated oils and use in small amounts 

Beans, pules, fish, eggs, meat:

Eat more beans & pulses, 2 portions of sustainably sourced fish per week, one oily. Eat less red and processed meat

The Eatwell guide shows what kind of foods you should eat, and in what proportions, to have a healthy and balanced diet and more sustainable food. This includes everything you eat and drink during the day.

References

‘The Balance of Good Health’, was launched in 1994. It was revised and named ‘The eatwell plate’ in 2007.

The most recent model, the Eatwell Guide, was published in March 2016.

Eatwell_Guide_640.gif