Sport & Exercise
How does exercise help?
It is now an accepted fact that regular exercise plays a vital role in maintaining our health and fitness. It is also effective for weight control and as a preventative measure for more serious health conditions. For example, sport and exercise can:
- Reduce the risk of having a heart attack
- Reduce the risk of developing long-term diseases
- Increase life expectancy and improve quality of life in later years
- Improve the appearance of our skin and improves muscle tone due to increased oxygen levels to the body tissues
- Improve posture
- Provide natural pain relief
- Have a beneficial effect on breathing, blood circulation, muscles and bones.
The chemicals which are released into the bloodstream during exercise (endorphins) also help us to stay cheerful and reduce stress levels.
Where do I start?
Increasing numbers of people are adjusting their lifestyles to include more sport and exercise. At Northumbria we ensure our students are afforded an opportunity to do this. We have invested in sports and athletics in a big way, with state of the art equipment and fitness programmes to suit all tastes and levels of fitness.
For details of how to become a member and for more specific information on the sports facilities on offer, visit Team Northumbria.
For those who prefer to go it alone and want to establish their own exercise routine, the key words are ‘little and often’. This technique is most beneficial and is particularly useful for those who have difficulty finding spare time. Even a short brisk 30 minute walk, five times a week will produce the same health benefits as a much more dedicated and structured exercise routine. Alternatively doing a few lengths at the local swimming baths on the way home every evening will keep the body fit and healthy, and because exercise increases energy levels this may also alleviate tiredness after a long stressful day.
If you have not been physically active for some time, it is important not to overdo it in the early stages, but to aim to gradually build up your fitness routine to give your body a chance to adapt.
One good way to start exercising is to carry on with your everyday routine, but do things in a way that requires a bit more energy. Then build these activities into your daily lifestyle and try to become a little more active every day. Walking is often a good way to start. Why not try getting off the bus or train one stop early and walking the rest of the way, or use the stairs instead of the lift.
Once you have adapted to the initial regime, you can gradually progress to more demanding exercise on a more regular basis, to increase your breathing and heart rate a little further.
The key is to do activities that you enjoy and that you can fit into a regular pattern. Just half an hour of moderate activity a day is all it takes to improve overall fitness and health.
Helpful hints
If you find exercise boring, find someone to exercise with to turn it into a fun activity.
Some important tips:
- Do some short warm up exercises before any reasonably strenuous activity and do not push your body too far by over-exercising.
- Aim to alternate the type of exercise you do.
- Drink plenty of water when exercising, to prevent dehydration. One glass of water for every 20 minutes of exercise is recommended.
After a few weeks of regular exercise, you will begin to feel the benefits, both physically and mentally. You will have increased stamina, energy levels, suppleness and a feeling of increased confidence and wellbeing. At this stage your activities will probably have become part of your daily routine, and you may be quite happy to continue exercising at this level.
On the other hand, you may want to increase your fitness. Whatever type of exercise you choose, you should do this by gradually increasing both the distance and intensity of your activity. To improve your stamina and endurance, do a vigorous exercise such as jogging, cycling, swimming, rowing or an exercise class for at least 20 minutes, two or three times a week. Rest for at least 24 hours after heavy anaerobic exercise such as weight-lifting or circuit training before resuming the same activity. You could also try mixing different activities. As well as keeping your interest, it means you will be using a wider range of muscles in a variety of different ways.
To boost your morale it is often useful to be able to measure your progress and increasing fitness levels. For example, if you set yourself a particular route to walk, you should gradually find that it takes you less time, or that your pulse rate returns to normal more quickly afterwards.
For further information please use the related links below.
Contacts
Team Northumbria
Sports Centre
Northumberland Road
City Campus
Tel: 0191 227 4195
Email: info@teamnorthumbria.com
Sports Development Centre
Coach Lane Campus
Tel: 0191 215 6575
Related links
British Universities Sports Association (BUSA)
