Эдинбургский университет

Sit Less, Get Active

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Physical inactivity and sedentariness are “silent killers”. Do you feel like you spend too much time sitting? Do you feel like you would like to be more active? Are you unsure about how to incorporate physical activity into your daily life? We are here to help. Join us on a journey to learn about how to sit less and become more active. Use this FREE course to learn how to monitor your own activity and set physical activity goals. We will feature various examples of how physical activity could be increased in different settings, such as your neighbourhood, home or work, to give you ideas of ones that could best fit your lifestyle. Are you a health professional? Use this opportunity to learn how to incorporate physical activity into your daily routine and also how to empower your patients to be more physically active. If time with a patient is an issue, you can simply “prescribe” this course to your patient. This course offers you a unique opportunity to receive weekly physical activity health messages and monthly video-reminders on how to increase physical activity in various settings for 6 months after the initial 3 week course. So, join us on the Sit less, get active! journey. Follow us on Twitter @GetActive MOOC #GetActiveMOOC. Also, visit our YouTube channel to check out the promo videos (more are to come) https://www.youtube.com/channel/UC6xpBMzJXnffdUaY32-zPdA If YouTube is not available in your country, you can access the promo videos here https://media.ed.ac.uk/search/searchkeyword/sit%20less%20get%20active P.S. Before you start we would like to know about your approach to physical activity. Please check your emails so you can take the survey we have sent you. Then you can preview the course, or come back and join us when the session starts on September 4, 2017

From the lesson

Making physical activity a lifelong habit for you and others

Week 3 is starting and bringing with itself new great videos and activities. If you have never heard about the pelvic floor, check out the video on physical activity in pregnancy. Guest speaker Elaine Miller, a physiotherapist and a stand-up comedian, will help you learn more about the pelvic floor and how to strengthen it. Other videos this week will tell you about what leisure centres have to offer, how dancing can help us be more active, how we can make physical activity a habit, and how we can inspire others to sit less and be more active. Remember to track your weekly steps and record them in the assignment. Also, have you set yourself some SMART goals? We encourage you to stay with us after these 3 weeks and get an additional dose of physical activity promotion. We will be sending you weekly physical activity promotional messages and monthly short inspirational videos for 6 months to help you stay active. You can also follow us on Twitter @GetActiveMOOC - Happy Learning! Sit Less, Get Active Team

Sit less, get active in leisure centres!4:09

Meet the Instructors

Danijela Gašević
Lecturer
Centre for Population Health Sciences
Graham Baker
Chancellor's Fellow
Physical Activity for Health Research Centre
Andrew Murray
Sports Medicine Physician
Sport and Exercise, University of Edinburgh
Chris Oliver
Professor
Physical Activity for Health Research Centre
Helen Ryall
Healthy University Project Co-ordinator
Sport & Exercise, University of Edinburgh

[MUSIC]

Have you ever been to a leisure center?

Have you been to one recently?

If the answer to both those questions is no, there's no better time then to go and

find out what your local leisure center has to offer.

Leisure centers are much more than just a gym, and more importantly, they're for

activities for all ages and abilities.

Another great thing is that there are always trained exercise professionals on

hand, who will be happy to help you get started, explain the correct use

of exercise equipment, and address any questions and concerns you may have.

It is recommended that adults engage in at least two and a half hours of moderate to

vigorous activity per week, as well as muscle strengthening activities.

And children should be doing at least double this amount.

Physical activity is important for moms-to-be.

If you are pregnant, physical activity can help to improve your mood, reduce stress,

reduce aches and pains.

And it can help women cope better with labor.

From the moment your child is born, regular physical activity is important for

healthy growth and development.

Babies should be encouraged to be active throughout the day.

As children get older, they often become less active.

When you consider the increasing time children spend watching TV,

playing computer games, sitting at school or sitting while studying and

doing homework, they may be slipping into an alarming zone of physical inactivity

that can have a negative impact on their health.

As we become adults there's a risk that physical activity levels

will continue to decline unless we take action to prevent this.

As many adults begin to see the onset of chronic diseases, like type two diabetes

and obesity as a result of an inactive lifestyle, there's more the reason than ever

to stay active or to become active again if you haven't been for a while.

And leisure centers can help you with that.

It is also important to be physically active later in life.

Regular physical activity can help improve older adults' quality of life.

It can delay or prevent the development of disease and

help maintain independence and mobility.

If you live with a health condition, regular physical activity

can help to manage your symptoms and improve your health.

Many leisure centers offer specialized classes for people with health conditions,

such as heart disease, COPD, cancer, or

people who struggle with stability or balance.

You should, however, talk to your doctor before starting any new activities.

>> That coming to a class like this is not a hardship.

It's not at all competitive.

You're so busy concentrating on what the teacher is telling you that you don't

really pay any attention to what anybody else is doing.

So, there’s no feeling of inadequacy if you can't keep it up.

And the classes are always structured in such a way that there’s alternatives

available for people who may have a temporary or permanent disability.

And so it just makes you feel good all the time.

>> Well, we get great feedback from all the participants who come to all our

leisure centers as well.

We have a range of ages and ability as well.

What we do get is people, for example, in my program who can come in with either

one stick and can then leave with no sticks.

We have people who have the confidence for

things like even just simple tasks of being able to walk to the shops.

Being able to walk up a flight of stairs or

even things like being able to take a bath themself.

It may seem very insignificant for most people.

But for these people, it's a huge, huge impact on their life and more importantly,

for their well-being as well and their happiness too as well.

>> We also know that for many people, cost can be a barrier.

But please ask at your local leisure facility what they have on offer.

Many offer free tester classes, discounts, or

even subsidized classes for people on low incomes.

[MUSIC]

We hope this film has encouraged you to visit your local leisure facility and

find out all the wonderful opportunities there are there for you to do.

[MUSIC]