Exercise

Supporting members of staff at East Sussex Healthcare NHS Trust

Exercise is important to our health, but do you know the full benefits? It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. It’s free, easy to take, has an immediate effect.

Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

Keep fit with #DoingOurBit

Leading fitness providers are collaborating with the NHS to provide a free fitness platform for NHS staff. Through the increased pressure at work, #DoingOurBit aims to help colleagues stay happy and healthy through activity.

You can sign up here.  Please sign up using your NHS email, otherwise you will be prevented  from accessing the content. New activities are released regularly, for individuals and families.

Give it a try and see the benefits!

Accordion

The NHS has laid out clear guidelines on how much exercise you need:

  • Simply, anyone aged 19 to 64 should be doing 2 hours and 30 minutes of moderate aerobic activity a week and also two days of muscle-strengthening activities.
  • Adults aged 65 and over should try to be physically active every day, even if it’s doing housework or some gardening. It’s also recommended that you do exercise that improves strength, balance and flexibility. This is alongside the 150 minutes of moderate intensity activity recommended for adults under 65.

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

  • brisk walking
  • water aerobics
  • riding a bike
  • dancing
  • doubles tennis
  • pushing a lawn mower
  • hiking

If you don’t have time to do 150 minutes of moderate aerobic activity, you could do just 75 minutes of vigorous intensity activity. Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

Examples of vigorous activities:

  • jogging or running
  • aerobics
  • swimming fast
  • riding a bike fast or on hills
  • singles tennis
  • football
  • hiking uphill
  • energetic dancing
  • martial arts

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you’re at home or in a gym.

Examples of muscle-strengthening activities:

  • carrying heavy shopping bags
  • yoga
  • pilates
  • tai chi
  • lifting weights
  • working with resistance bands
  • doing exercises that use your own body weight, such as push-ups and sit-ups
  • heavy gardening, such as digging and shovelling

Staff discounts and benefits

Check out what staff discounts and benefits you can get before signing up to any local gyms or buying equipment as you might be able to get an ESHT or NHS discount.