The national recommendations for physical activity are a minimum of 150 minutes of moderate intensity aerobic activity in bouts of 10 minutes or more.
By doing 30 minutes a day you’d easily achieve this!
You don’t have to be dripping with sweat; moderate intensity physical activity is working your heart enough to raise your pulse, so that you can just about hold a conversation.
You could easily build 30 minutes of activity into your day by travelling to university or work actively (walking or cycling).
For more information on why you should be physically active, and how you might make small changes, visit here.
Visit www.sustrans.org.uk for the latest active travel maps.
Keeping Heart Healthy
Remember to eat a nutritionally balanced diet.
Often it is easy to reach for the convenience foods, but bear in mind that across the day, your intake should include the following:
- Fruit and vegetables: You should aim for at least 5 portions of fruit and vegetables a day.
- Bread, rice, potatoes, pasta and other starchy foods: These foods should provide the main part of each meal. Opt for wholemeal options where possible, as they will keep you fuller for longer and provide a slower release of energy.
- Milk and Dairy foods: Aim for three portions a day. One portion = glass of milk, one yoghurt, and matchbox size of cheese. Always opt for the reduced fat/lighter versions where possible,
- Meat, fish, eggs, beans and other non-dairy sources of protein: Aim to have at least two portions of this group a day. These foods provide protein and iron, but can often be high in saturated fats, so you might choose to remove meat fats and skin etc.
- Foods and drinks high in fat and/or sugar: We should aim to eat this food group in limited amounts. There is no need to cut it out completely, but perhaps limit these foods as ‘treats’.
Fats – Monounsaturated and Polyunsaturated are the better fats, followed by saturated fats. Trans fats are the more artificial fats that we should try to steer clear of (ie. Takeaways/ convenience foods)
Salt – often pre-prepared foods have lots of hidden salt. We should have no more than 6g of salt a day (teaspoon full).
When looking at food labels be aware of the traffic light system. Use this helpful tool to work out what are ‘healthier option’ foods. You can get a wallet size copy here.
Last year, the City of Cardiff Council investigated a number of students who tested positive for Campylobacter, the most common cause of food poisoning. Food poisoning is a preventable illness and there are several steps that you can take to protect yourself and others.
Have a look at this quick guide to prevent food poisoning.
Food poisoning symptoms include vomiting, diarrhoea, abdominal pain and fever. If you experience these symptoms and believe you have food poisoning, visit your GP and report the case to the City of Cardiff Council.