EXTRA-ACTIVITIES

If you are looking for inspiration, try mixing and matching some of the following activities to create a workout that works for you.

Remember, each week you should try to do 5 days of aerobic and 2 days of strength activities, working up to 30 minutes per day. Try doing each activity for 45 seconds, with 15 seconds rest before the next exercise. Decrease the activity time or increase the rest time if this feels too difficult.

Remember to only do as little or as much as feels manageable for you – any and all physical activity is good!

Avoid injury: warm up, cool down

Before your work-out, make sure you warm up. Try the warm-up from www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/.

After your work-out, you also need to stretch to cool down. Try the routine from www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/.

PHYSICAL ACTIVITIES YOU CAN DO AT HOME
AEROBIC
STRENGTH
PHYSICAL ACTIVITIES YOU CAN DO OUTSIDE THE HOME

Plan & record your activities

Monitor your progress and take steps to improve your fitness.

Download an evaluation and activity planner template

PP-NEB-ALL-0317-1

Last updated: 2019
G.MKT.GM.MH.02.2018.0506