Moving More

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Contents Welcome
Welcome 2 As we’ve learned already, choosing
a healthy lifestyle isn’t just about
Chapter 1: making changes to your diet. Whether
Thinking about getting active? 4 you need to lose, gain or maintain
your current weight, getting more
Chapter 2:
active is beneficial for everyone.
Enjoying my physical activity 10
As well as helping you to control your blood glucose
and to avoid Type 2 diabetes, reducing your time
Chapter 3: sitting can help you to feel more energetic, positive
Physical activity within my community 12 and can help you to avoid other long-term conditions.
In this section of the programme we will look at
Chapter 4: different ways that you can become more physically
active. It’s important to stress that this doesn’t
Designing my physical activity plan 14
mean you have to spend a lot of money buying
fancy gear or paying for a gym membership. It also
Exercise routine 22 doesn’t mean you need to start running or take up
any kind of exercise that you don’t enjoy. Whenever
you move in any way (even doing the housework
or gardening) this counts as physical activity.
This handbook, together with the four physical
activity sessions included in the programme,
aims to encourage you to move more, often and
throughout the day. Whether you opt to take up
formal exercise, like swimming or cycling, or you
start walking to work, or you decide to spend
less time sitting on the sofa is up to you.

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Chapter 1:
Thinking about getting active?
By the end of this chapter you should:
 nderstand the many health benefits of
U  e able to recognise personal barriers and
B
reducing sedentary time, including reducing start to put steps in place to overcome
the risk of developing Type 2 diabetes these and become more active
 e aware of the different types of physical
B Familiarise yourself with the exercises
activity and movement that count as exercise in the handbook and choose the
 nderstand the current recommendations
U level you feel comfortable with
about the amount, frequency and types
of exercise you should include

Take a moment to consider the goals that you set previously.

What has been successful? What were the challenges?
Could you revise these targets to be more effective?

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Health benefits of moving more figure 1

Helps reduce stress,

Improves sleep
anxiety and depression

Reduces chronic diseases

Increases/maintains strength
Lowers blood pressure

Increases blood volume

Burns subcutaneous
and visceral fat Improves immune system

Improves
gastrointestinal
function

Reduces risk of
developing osteoporosis
and osteoarthritis

Increases bone density Improves balance

and mobility

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What are the benefits of physical activity?
Being active and moving more brings physical and emotional benefits
that can improve your mental health and overall wellbeing, as well as
reducing your risk of Type 2 diabetes. It can also enable you to meet new
people, make friends and enjoy life more. Some of the most important
benefits of physical activity are listed below (also refer to figure 1):
Physical health benefits An increase in physical activity can also improve
your appetite i.e. for those who are underweight and
• Improve blood glucose control and reduce insulin have a poor appetite, movement like walking can
resistance, reducing your risk of developing Type improve digestive function and increase appetite.
2 diabetes For those who are overweight and tend to eat due
• Reduce your waist circumference, which in turn to boredom, or in response to cravings, the release
supports the prevention of the development of of feel-good chemicals during physical activity
health conditions such as Type 2 diabetes and can help to reduce the urge to eat for comfort
heart disease or boredom therefore helping to lose weight.
• Build muscle strength and improve balance,
this is important as you get older Mental and emotional health benefits
• Improve bone strength through weight-bearing • Reduces stress levels
exercises such as walking • Improve feeling of well-being (due to release of
• Control blood cholesterol levels which can feel-good chemicals — endorphins and serotonin)
improve your heart health and reduce the risk of and can reduce symptoms of depression
heart attacks and stroke • Can help reduce anxiety associated with pain
• Control blood pressure, helping to protect you • Helps you to feel more energised and focused
against heart disease
As you can see there are a many benefits
• Encourage digestive health and keep your bowels of being physically active. Which of
healthy and regular these is most important to you?
• Reduce the risk of other diseases such as
dementia and cancer

How much physical activity is enough?

Current government guidelines set out how much If you spend most of the day sitting down and
physical activity we should aim for each week. If you don’t include any walking, stair climbing or formal
think the guidelines are unrealistic for you, remember exercise during the day or week, or you have a
they are only there as a guide. You should set your health condition that limits how much exercise you
own targets based on what is realistic for you to can do or affects your confidence level, you should
achieve now. We pace the practical exercises in start at level one in the group sessions. At home,
the sessions at four different levels. Your coach will becoming even a little bit more active than you
advise you on the activity level you can safely start are now will help and will boost your confidence.
at, and how to set home activity goals according to Different types of exercise have different
your balance, physical capability and confidence. functions as you will learn in the sessions. In
the long-term, it would be good to try to include
all of these types in your weekly routine but for
now start to build on the ones that are realistic
for you and will help you to meet your goals.

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Current recommended activity levels:

150
minutes
(2.5hrs)

Alternatively, for those

Over a week, activity
who are already physically
should add up to at least Twice a week or more aim
active, 75 minutes
150 minutes (2.5 hours) of to include an activity that
of vigorous intense
moderate intensity, in bouts builds muscle strength
activity spread across
of 10 minutes or more – e.g. carrying shopping by
the week or combinations
e.g. 30 minutes on at hand, digging the garden
of moderate and vigorous
least 5 days a week
intensity activity

• Walking briskly, running, cycling and swimming • Yoga, balance exercises and dancing help you to
are all examples of cardiovascular exercise, this improve your balance
type of exercise helps maintain and improve the • Stretching, yoga, pilates and dancing help to
strength of our heart improve your flexibility
• Stair climbing, carrying shopping, yoga and lifting
weights are all examples of resistance exercises.
This is any form of exercise where you lift, push
or pull against resistance with proper technique

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Barriers to moving more
If the thought of physical activity makes you feel uncomfortable, it might help to think about why you
feel put off. Is it because you are afraid you’ll fall over, or the exercise will make you breathless, or
because you are embarrassed for others to see you? Whatever your reasons jot them down below:

Barriers

In groups, discuss some of the ways you might be able to overcome

some of your personal barriers to physical activity:

Solutions

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 How can I spend less time sitting and become more physically active?

What are the benefits of these specific activities?

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Chapter 2:
Enjoying my physical activity
By the end of this chapter you should: Increasing motivation
 ecome aware of what motivates
B Don’t start by taking part in physical activity you
you to move more don’t really like. How many people do you know
who have bought exercise bikes only to leave
Be able to find ways to improve your motivation
them sitting untouched? Instead think about
 now how to safely increase the amount
K what you’ll really enjoy doing. You are much more
and intensity of exercise you do likely to keep it up if you have fun doing it.
 e confident in completing your 30-minute
B It is not wise to increase your physical activity
exercise routine (at basic, intermediate, levels by too much all of sudden. For example,
advanced or established level according joining a Zumba class on Mondays, taking up
to your ability and confidence) yoga on Wednesdays and deciding to join a Nordic
walking group on Fridays could be too much
if you are not used to being physically active.
By the end of the second week, you’re likely
to ache all over and would soon realise it’s too
much at once. Remember to set SMART goals
which are realistic. It’s much better to introduce
small changes gradually and keep it up than to
introduce lots of changes at once and give up.

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Let’s remind ourselves of the different ways
we can become more physically active:

1. Reduce your sedentary time

Breaking those long periods of sitting or lying
down that require very low energy expenditure
is a great way to increase physical activity
levels. Remember all movement matters

2. Increase the amount of activities

within your leisure time
This can often be a fun and informal way of
increasing overall physical activity levels.

3. Introduce a type of formal exercise you enjoy

Depending on the types you choose they will help
to further build strength, balance and flexibility.

What is motivating you now to become more physically active?

From the list above what types of physical activity interest you most?

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Chapter 3:
Physical activity within my community
By the end of this chapter you should: We all know physical activity is
 e aware of services provided
B good for us, but we may not know
within your local community about the different physical activity
 now how to access the services
K opportunities in our local area.
you are interested in
This chapter is designed to raise your awareness of
 e able to progress your physical activity
B the different physical activity opportunities you can
both within the group and at home choose to engage in within your local community.
Regardless of your age, ability or background, there
are many different physical activity opportunities
in your community. Taking part in physical activity
within the community can improve your self-
esteem, emotional well-being and resilience. It
can also help you to form relationships within the
community and help build community spirit.

Take a moment to consider the goals that you set previously.

What has been successful? What were the challenges?
Could you revise these targets to be more effective?

What physical activity opportunities are available in your local community?

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Chapter 4:
Designing my physical activity plan
By the end of this chapter you should: projects head first without too much
 nderstand why you want to become
U thought and not enough planning.
more physically active This can lead to negative outcomes and affect
 reate your own physical activity programme
C our levels of motivation and willingness to stick
to support you after the programme to something. You may find it helpful to write a
plan to help keep you motivated and on track.
 e able to progress your physical activity
B
Writing your own physical activity plan gives
both within the group and at home
you the power to pick activities you enjoy and
the opportunity to work out when you can fit
physical activity into your everyday life.

Take a moment to consider the goals that you set previously.

What has been successful? What were the challenges?
Sometimes we jump into new
Could you revise these targets to be more effective?

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 Here are a few top tips for when you are creating your physical activity plan:
1. Make it enjoyable 3. Fit it into your schedule
Taking part in physical activity you find fun will There are many ways to squeeze a little
help you sustain your activity levels. Finding physical activity into your day. Think of ways
physical activity opportunities in your local you can make physical activity a regular part of
community or involving your family and friends your life, for example gardening or taking a
is a great way of making it enjoyable brisk walk to the shops are useful everyday
2. Make it realistic activities which contribute towards our
When planning your activity make sure it’s physical activity
something you know is achievable. If you’re not 4. Stick to it
used to being physically active, we recommend Your body benefits from an increase in physical
gradually building up the intensity and not activity almost immediately, however we don’t
taking part in something too vigorous until you tend to see these benefits straight away. Not
have developed a baseline level of fitness giving up and remembering why you have
chosen to become more physically active will
ensure you see the rewards

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Pros and cons of becoming more physically active

Pros Cons
physical activity
Not increasing
physical activity
Increasing

Resources to support your physical activity check list:

Health & Wellbeing app Physical activity coaching
Physical activity video link Pedometer
 ocal physical activity links:
L
preventing-diabetes.co.uk/signposting

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My physical activity plan
Use the table below to help create your own physical activity plan. Make sure it is something you think you really
can manage. When planning your cardiovascular exercise remember a moderate intensity is recommended. Try to
do strength exercises for all of your major muscle groups on two days a week, not on two consecutive days, you
need time for the muscles to recover before your next session. Don’t forget to include a few balance and flexibility
exercises. Remember to consider the top tips on the previous page when creating your physical activity plan.

Activity type Monday Tuesday Wednesday Thursday

Cardiovascular
exercise
walking briskly,
cycling

Strength
exercise
resistance bands,
bodyweight
movements

Flexibility
exercise
stretching, yoga

Balance
exercises
yoga, dancing,
pickleball,
pilates, tai chi,

Total minutes of
physical activity

How will I reduce

my sedentary
time?

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 Activity type Friday Saturday Sunday

Cardiovascular
exercise
walking briskly,
cycling

Strength
exercise
resistance bands,
bodyweight
movements

Flexibility
exercise
stretching, yoga

Balance
exercises
yoga, dancing,
pickleball,
pilates, tai chi,

Total minutes
of physical
activity

How will I
reduce my
sedentary
time?

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Rate of Perceived Exertion (RPE)
How do I know if I am exercising at a moderate intensity?

10
9
8
9-10
7
6
7-8 Completely out of breath and unable to talk
5
4 Breathing heavily, unable to hold a short conversation
3 4-6
2
Breathing heavily, can hold a short conversation
1 2-3
0
Easy to breathe and carry a conversation

What is RPE? It is advisable to avoid certain exercises

Using the Rate of Perceived Exertion (RPE) scale is if you have certain health conditions:
a simple and effective way to measure the intensity • Cardiovascular disease / High blood pressure
of our physical activity. The current guidelines Avoid holding your breath whilst exercising and
recommend we perform either 150 minutes of avoid holding stationary contractions — begin
physical activity a week at a moderate intensity, exercise at a moderate intensity
or if we’re already used to being physically active, • Arthritis / Osteoporosis Limit motions that
75 minutes a week of vigorous activity as an cause repetitive impact on the joints i.e. jogging
alternative. The RPE can help us work out if we’re and jumping
working at the recommended physical activity
• Fibromyalgia Avoid vigorous exercise, keep it at
intensity. An RPE between 4 and 6 is considered
a moderate intensity
to be of a moderate intensity, this means during
your physical activity you are breathing heavily • Chronic Obstructive Pulmonary Disease
and you are still able to hold a short conversation. Avoid vigorous exercise, keep it at a moderate
An RPE between 7 and 8 is considered to be a intensity
vigorous intensity, working at this level of the RPE
means you feel borderline uncomfortable, short of
When should I progress my exercise?
breath and only able to speak a short sentence. You are pain free when performing the movements
Safety first It is too easy, or you don’t feel challenged
• Recognise your limitations and any underlying  ou do not have any conditions that
Y
health conditions prevent you from increasing the
• Check the equipment and surrounding area complexity or intensity of the exercise
• Wear the correct attire (loose fitting clothing and Your RPE or heart rate is lower than desired
preferably gym trainers)
• Drink plenty of fluids before and during exercise If you are unsure about any of these points,
please ask your coach.
• Warm up at the start of your session
• Cool down/stretch at the end of your session

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Exercise routine
Warmup
Duration: 5 minutes

It is important to warm-up gradually to help prevent injury whilst exercising.

The warmup increases your heart rate and circulation gradually and helps to loosen your joints
and increase blood flow to your muscles. The warmup should last about five minutes. It can be
carried out at different levels — we recommend that you start with level one and increase steadily
to level four. During the warmup ensure you keep the correct posture all the way throughout:

1. Marching
Keep good posture, breathing throughout

Level 1 Level 2 Level 3 Level 4

Seated, only Seated, with leg and On the spot, march Marching around
moving legs arm movement with or without the room, with
arm movement arm movement

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2. Shoulder circles
x 5 forward, x 5 back

Level 1 Level 2 Level 3 Level 4

Seated, hands on Seated, arms Seated, increase Standing, with arms

shoulders and rotate extended and rotate size of rotation extended and rotate
in circular motion in circular motion in circular motion

3. Spinal twists
x 5 each side, hold the last one on each side in stretch position
Face towards the right, rotating your shoulders/head and feeling the stretch in your back and neck muscles.
Look behind as much as you can comfortably. Hold this position for as long as you like and remember
to breathe. Return back to normal position and look straight ahead. Then turn to the left rotating the
shoulders/neck. Tip: Keep your back straight, stomach tucked in and hips facing forwards.

Level 1 Level 2 Level 3

Sitting, half twist Sitting, full twist Standing, full twist

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4. Toe taps
x 20
Keep your back straight and extend your legs, tap your toes up and down. You can
exercise one ankle and then move to the other, or you can alternate feet with each tap.
Add in some arm movements and hold light weights to increase the level.

Level 1 Level 2 Level 3

Seated, no arm movement Standing Standing, with bicep curl arms

5. Neck rotation
x 5 each side, hold last one on each side in stretch position
Rotate neck from side to side and feel the stretch on the side of muscles.

Level 1 Level 2 Level 3

Sitting, half rotation Sitting, full rotation Standing, full rotation

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6. Side bends
x 5 each side, hold the last one on each side in stretch position
Sit straight in a chair or stand with feet hips width apart. Whilst keeping back straight and head up, bend
only at the waist to the right as far as possible. Breathe in as you bend to the side. Hold for a second and
come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.

Level 1 Level 2 Level 3

Seated, no arm movement Seated, with arm movement Standing, with arm movement

7. Ankle circles
x 5 each side, each direction
Keep your back straight. Slowly rotate your right ankle clockwise in big
circles, then counter-clockwise. Repeat with other ankle.

Level 1 Level 2 Level 3 Level 4

Sitting, small circles Sitting, full circles Standing, holding Standing

back of chair

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Exercise routine
Main exercises
Duration: 15 – 30 minutes

You can do these exercises anywhere as long as you

have the correct equipment and enough space.
They use all the major muscles and should improve
blood glucose control and general health.

1. Sit to stand
Repeat x 10-15
Level 1/2: Feet hip-width apart. Lean slightly Level 3/4: Stand with your feet hip-width apart.
forwards. Stand up slowly, using your legs, Slowly push your hips backwards and begin to
not arms (use if you need to for balance only). bend at your knees to a comfortable depth, keeping
Keep looking forwards, not down. Stand upright them facing forward. Aim to get your knees in
before slowly sitting down, bottom-first. line with your big toe, but not beyond. Ensure
throughout the movement your heels are in contact
with the ground and maintain a straight back at
all times. Gently come up to standing, squeezing
your buttocks as you do. Tip: To avoid injury to
knees, do not let the knees go over the toes.

Level 1 Level 2 Level 3 Level 4

Use arms to assist, No arms to assist Half squat Full squat

reduce number of reps

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2. Back pull down
Repeat x 10-15
Hold the resistance bands with your palms facing out and down. Raise your hands up over your head and keep
the resistance band taught. Bring your hands down and out to shoulder height and then let them back up.

Level 1 Level 2 Level 3

Pull band in front of head Pull band behind head Standing, pull band in
front and behind head

3. Outer thigh
Repeat x 10-15 each leg
Level 1: Wrap the resistance band around the Level 2: Wrap the resistance band around the
outside of your legs whilst sitting, place the band outside of both ankles whilst standing, use a chair to
above your knees on top of your clothing. The balance. One leg at a time, keeping your legs straight,
band should be tight enough that it is challenging move your leg away from your body and return to the
to pull your knees apart, simultaneously move middle, you should feel your abductors contracting.
your knees away from each other. You should
feel your abductors (outer thigh) contracting.

Level 1 Level 2

Seated Standing

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4. Chest press/press up
Repeat x 10-15
Level 1: Place the resistance band behind your Level 2/3: Standing up, leaning against a wall (Level
shoulders, grabbing either end in front. Start 2) or table (Level 3). Start with arms straight and
with arms bent and straighten out in front. bend to lower the body towards the wall/table, then
lift up to straight and repeat. Thus performing a press
up. Please ensure the wall or table is stable enough to
support your bodyweight. If unsure stick with level 1.

Level 1 Level 2 Level 3

Sitting with resistance band Standing against wall Standing against table

5. Single leg press

Repeat x 10-15
Level 2/3: Hold the band and loop it under the Level 4: Start by standing up straight with
foot. With your knees bent whilst seated, push your feet hip-width apart flat on the ground.
your legs out to a full extension. Don’t lock your Relax your shoulders. Keep yourself in this
knee, keep it slightly bent. Repeat it on each leg. position by flexing your abdominal muscles
to keep your spine straight and stable.

Level 1 Level 2 Level 3 Level 4

Seated no band Seated, with light band Seated with Alternate leg lunges,
stronger band with or without
chair for balance

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6. Shoulder rotations
Repeat x 10-15
Level 1: Hold both elbows at your side and hold Level 2: Hold your resistance band in both hands,
both hands in front of you so your elbows are at 90 hold both elbows at your side and hold both
degrees. Rotate your arm externally away from your hands in front of you so your elbows are at 90
body until you can’t rotate further and squeeze your degrees. Rotate your arm externally away from
shoulder blades together and return to neutral. your body, pulling the resistance band apart until
you can’t rotate further, and finally squeeze your
shoulder blades together and return to neutral.
Level 3: Repeat level 2 when standing.

Level 1 Level 2 Level 3

Seated, no resistance band Seated, with resistance band Standing, with resistance band

7. Arm press back

Repeat x 10-15 each arm
Hold exercise band in left hand across the body, hold the other end in the right hand and pull
back, keeping the elbow tight against the body. Slowly lower back down to starting position.

Level 1 Level 2

Seated Standing

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8. Calf raise
Repeat x 10-15
Lift both heels off the floor as far as is comfortable. The movement should
be slow and controlled, do not rock back and forth.

Level 1 Level 2 Level 3

Seated Standing, holding onto chair Standing, with no chair

9. Arm curl
Repeat x 10-15
Level 1: Hold your elbows by your side, Level 3: Place the resistance band underneath one
relax your arms down so they are straight, foot, hold in both hands and start in a lunge position.
simultaneously bend your elbows and lift Hold your elbows by your side with your hands down,
both hands up to touch your shoulders. bend your elbows up to touch your shoulders.
Level 2: Place the resistance band underneath both Tip: If this is very easy then put both ends of
feet and hold the band in both hands. Hold your the bands in one hand to add more resistance.
elbows by your side, relax your arms down so they
are straight, and simultaneously bend your elbows
and lift both hands up to touch your shoulders.

Level 1 Level 2 Level 3

Seated, no resistance band Seated, with resistance band Standing, with resistance band

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Exercise routine
Cool down
Duration: 5 minutes

The cool down will help your body return to a resting state,
by lowering your heart rate and increasing circulation.
Stretching your muscles will help to reduce post-workout soreness and
muscle fatigue. You should perform the cool down for about five minutes..

1. Hamstring stretch
Stretch one leg while seated or standing so toes are facing towards the ceiling. Keeping the leg straight, reach
down toward your toes. You should feel the stretch in the hamstring muscles (the back of your upper leg).

Level 1

Seated

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2. Chest stretch
Whilst seated on the perch of the chair or standing with feet hips width apart. Hold the back of the
chair or your hands behind your back and feel the stretch across your upper body/chest muscles.

Level 1 Level 2

Seated, holding back of chair Standing

3. Quad stretch
Stand upright and flex the knee. You can hold the foot and bring it closer to the buttock.

Level 1 Level 2

Standing, holding back of chair Standing

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4. Inner thigh stretch
Stand with feet hip width apart and outstretch one leg to the side. Keep the upper body
straight as you lean to one side to feel the inner thigh of the stretched out leg.

Level 1 Level 2

Standing, holding back of chair Standing

5. Calf stretch
Rest your hands on the back of a chair for stability or without support. Keep one knee
bent and foot flat on the floor, with the other leg outstretched behind, keeping it straight
and trying to push the foot flat to the floor. Feel the stretch in your calves.

Level 1 Level 2

Standing, holding back of chair Standing

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6. Tricep stretch
In a standing or seated position reach one arm overhead. Bend at the elbow so the hand
reaches behind the body and touches the shoulder joint. Use the opposite arm to hold the
elbow on the stretching side and drag the arm towards the head. Ensure the stretch is primarily
created by the hand. You will feel the stretch on the back of the arms/tricep muscles.

Level 1 Level 2

Seated Standing

7. Forearm stretch
Extend both arms in front of you. Keeping one arm straight, place palm to
palm and pull so you can feel the stretch in your forearm.

Level 1 Level 2

Seated Standing

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8. Neck stretch
Put your fingers on side of your head and stretch the neck.
Hold it for at least 10 seconds and move to the other side.

Level 1 Level 2

Seated Standing

9. Shoulder rolls
x 5 forward, x 5 back
Put your hands on your shoulders and rotate in circular motion forward and backwards.

Level 1 Level 2

Standing, holding back of chair Standing

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Turnford Place, Great Cambridge Road,
Turnford, Broxbourne, EN10 6NH
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