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Physical Activity Recommendations

It is recommended that an adult does 150 minutes of moderate physical activity a week, but what does this mean to you and how do you go about it? What is Moderate Activity?This can be any activity that will raise your heart rate, and make you breathe faster and feel warmer.

One way to tell if you’re working at a moderate level is if you can still talk, but you can’t sing the words to a song Examples include; a brisk walk, gardening or housework.

150 minutes might sound a lot, but you can break it down into smaller chunks during the week and then again during the day

OneLife Suffolk has teamed up with FTC gym to provide our clients manageable and tailored exercises that you should be able to do at home in a safe and effective manner.

The Basics

Carrying a matt
Check you band

Shoulder Exercise

Neck Flexation
Scapular mobilisation
Sciatic stretch

Breathing Exercise

Breathing exercise
Level 2 breathing exercise
Level 4 breathing exercise

Floor based exericse

Reach outs
Level 2 Reach outs

Chair based exercise

Bicep curl
Chest openers
Leg Lifts
Banded leg press
Overhead reach
Banded back work