Dunstable: 01582 608 400 
Leighton Buzzard: 01525 372 447 
info@woodsideclinic.co.uk 
 
 
Dunstable: 01582 608 400 
Leighton Buzzard: 01525 372 447 
 

Got a spare 30 minutes? 

Could you find a spare 30 minutes in your day? I'm guessing it would be tough to find any spare time, with all the demands in our modern life. Butwhat if it will lower the risk of you suffering from dementia or getting osteoarthritis or hip fracture?  
 
Investing in your health will give you returns in the future that is diffuclt to put a monetary value on. So what investment do we have to make? Is it to stop smoking? Is it to drink less alcohol, control your blood pressure, reduce you cholesterol or eat healthy? 
 
What about limiting the time you spend couch surfing, sitting at work, sleeping, watching TV and on the computer to 23.5 hours? Why not invest about 30 minutes in some form of exercise? It's medically proven* that people who do regular physical activity have: 
 
• up to a 35% lower risk of coronary heart disease and stroke 
• up to a 50% lower risk of type 2 diabetes 
• up to a 50% lower risk of colon cancer 
• up to a 20% lower risk of breast cancer 
• a 30% lower risk of early death 
• up to an 83% lower risk of osteoarthritis 
• up to a 68% lower risk of hip fracture 
• a 30% lower risk of falls (among older adults) 
• up to a 30% lower risk of depression 
• up to a 30% lower risk of dementia 
 
*Source: NHS 
 
So what is the cost? How much, how often, how intense? 
 
For adults aged 19 to 64 should try to be active daily and should do: 
 
• At least 150 minutes of moderate aerobic activity such as cycling, brisk walking, tennis (doubles) every week and strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). 
 
• Alternatively, 75 minutes of vigorous aerobic activity such as running, skipping, a game of singles tennis, running or fast swimming every week and strength exercises on 2 or more days a week that work all the major muscles. 
 
For adults aged over 65 who have no medical condtions tha tlimit their mobility should try to be active daily and do: 
 
At least 150 minutes of moderate aerobic activity such as cycling and walking and strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). 
 
• Alternatively, 75 minutes of vigorous aerobic activity such as running, a game of singles tennis, running or swimming every week and strength exercises on 2 or more days a week that work all the major muscles. 
 
For kids to maintain a basic level of health, they need to do: 
 
• At least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling, walking to school, walking the dog and playground activities, to vigorous activity, such as running and tennis. 
 
• On three days a week, these activities should involve exercises for strong muscles, such as push-ups, and exercises for strong bones, such as jumping, swimming, cycling on hilly roads, dancing and running. 
 
 
 
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