NHS Borders reveals why now is ideal time to spring into action to boost your physical and mental health
The health board is encouraging us to take advantage of the lighter evenings to get more active...
Last updated 20th Apr 2023
With longer days and warmer temperatures now upon us, we're all being encouraged to make more time to get active.
As well as boosting our mood and giving us more energy, NHS Borders says those who exercise regularly have a lower risk of developing many long-term conditions, such as heart disease and type 2 diabetes.
If possible, the health board is recommending we get active every day, with the aim of doing at least two-and-a-half hours of physical activity every week.
Director of Public Health, Dr Sohail Bhatti says walking is one of the easiest ways to fit in exercise as part of your daily routine.
He told Greatest Hits Radio: "If I had a magic tablet that I could give everyone that would make them happier, that would make them healthier, and, possibly also if they could then use that to connect with other people, then it would be physical activity.
"You start small; you can go out for a quick ten-minute walk and gradually built it up. What would be ideal is if it created a bit of sweat, and it was a little bit harder than just a standard stroll, but I'll go for stroll above nothing any day.
"The days are getting longer, so whereas in the past you could be in your pyjamas by six or seven o'clock, now you can actually plan a picnic or something more exciting for the evening."
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Scottish Borders Council has compiled a list of local walking groups here.
But, if you work behind a desk and spend most of your day sitting, you may also want to consider making movement part of your working day by trying some of these desk-based stretches, which are recommended by the Chartered Society of Physiotherapy.
Dr Bhatti added: "It's a bit about every day trying to do a little bit more than what you did yesterday, always keeping it comfortable. And then, as you gradually push the boundaries, you'll find when you look back on the month of May, what you started doing on the 1st of May and what you're doing on the 31st of May will be different; and that's how you build your physical activity up."
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If you are on your feet all day, it is likely that you already achieve 150 minutes of physical activity a week. The health board says you may therefore feel the most benefit from doing some gentle exercises like swimming, stretching or yoga.
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Dr Bhatti said: “Finding the motivation to get outside to exercise during the winter can be challenging, which is why spring is the perfect time to kick-start your movement again.
“Getting more fresh air and sunlight can have a positive effect on both your physical and mental health and well-being, so we are urging everyone to make more time for movement in their daily lives.”
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