Health & Leisure Centre

There is a vital role for exercise and leisure to play in improving the health and wellbeing of local communities. Proactively responding to this agenda provides an opportunity for Liber8 to position itself as part of the solution;helping to tackle unhealthy lifestyles, address the social determinants of health, offer cost effective approaches, bring creative solutions and engage communities, families and individuals in managing their wellbeing.

Liber8's approach is to provide affordable quality exercise and fitness opportuities for the local community.   Our community based Health and Lesuire Faciility http://liber8.fitness/    provides one route for Liber8 to work in our communities helping individuals aim of living longer more healthy lives, by reducing preventable deaths and the burden of ill-health associated with smoking, alcohol & substance misuse, high blood pressure, obesity, poor diet, poor mental health, insufficient exercise. 

The reported health costs of treating the five disease categories defined by the World Health Organisation as having some relation to physical inactivity were estimated as £944million in 2009/109. If just a 1% reduction in the rates of inactivity was made each year for five years, the UK would stand to save an estimated £1.2 billion. 

Being physically healthy is hugely important. It can be the key to a long, fulfilling life. Having a healthy body means you are equipped to deal with the challenges of everyday life; fight off illnesses and function well; allowing you to do the things you want to do.

In order to achieve and maintain physical health, the body must be given the right nutrients, in a balanced diet, with regular exercise. It also includes lifestyle behaviour choices to ensure health, avoid preventable diseases and conditions, and to live in a balanced state of body, mind, and spirit.

Physical wellbeing defines your physical state and to an extent determine how your day-to-day life is. People with physical health problems, especially chronic diseases, are reported to be at increased risk of poor mental health, particularly depression and anxiety Physical wellbeing very much like mental wellbeing can change, from day to day; a state of physical well-being is not just the absence of disease.

The mind and the body are connected; therefore it follows when you improve your physical health, you’ll automatically experience greater mental and emotional well-being. For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energise us and lift our mood- it makes you feel good. Taking care of your body is a powerful first step towards mental and emotional wellbeing.

Factors affecting physical wellbeing

Undoubtedly, someone who has a physical conditions or disease is affected by it; the amount varies depending on the condition and whether there are other additional health related problems. The activities you engage in and the daily choices you make affect the way you feel physically and emotionally. Some important lifestyle’s behaviours required for healthy / physical wellbeing include

  • Getting Enough Sleep
  • Healthy Aging
  • Stopping Smoking
  • Coping with Stress
  • Eating Nutritious Foods
  • Managing Chronic Pain
  • Living with Illness and or Disability

Improve Physical Health

According to NHS Choices, there are several wasy to improve your physical health.

Exercise

Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.

Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.

Adults should also undertake physical activity to improve muscle strength on at least two days a week.

All adults should minimise the amount of time spent being sedentary (sitting) for extended periods. Individual physical and mental capabilities should be considered when interpreting the guidelines.

Examples of physical activity that meet the guidelines

Moderate intensity physical activities will cause adults to get warmer and breathe harder and their hearts to beat faster, but they should still be able to carry on a conversation. Examples include:

  • Brisk walking
  • Cycling on level ground
  • Pushing a lawnmower
  • Volleyball or water aerobics

Vigorous intensity physical activities will cause adults to get warmer and breathe much harder and their hearts to beat rapidly, making it more difficult to carry on a conversation. Examples include:

  • Running / jogging or riding a bike uphill
  • Sipping ropes / hockey /aerobics
  • Sports such as swimming or football

Physical activities that strengthen muscles involve using body weight or working against a resistance. This should involve using all the major muscle groups. Examples include:

  • Exercising with weights
  • Carrying or moving heavy loads such as groceries
  • Push ups or sit ups

Minimising sedentary behaviour may include:

  • Reducing time spent watching TV, using the computer or playing video games
  • Taking regular breaks at work
  • Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way

The benefits of regular exercise include

  • Reduces risk of a range of diseases, e.g. coronary heart disease, stroke, type 2 diabetes
  • Helps maintain a healthy weight
  • Helps maintain ability to perform everyday tasks with ease
  • Improves self-esteem
  • Reduces symptoms of depression and anxiety

Other factors to improve Physical Health

Get enough rest. To have good mental and emotional health, it’s important to take care of your body. That includes getting enough sleep. Most people need seven to eight hours of sleep each night in order to function optimally.

Learn about good nutrition and practice it. The subject of nutrition is complicated and not always easy to put into practice. You will feel better if you learn about what you eat, how it affects your energy and mood, and practice healthy eating habits.

Exercise to relieve stress and lift your mood. Exercise is a powerful antidote to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most mental health benefits, aim for 30 minutes or more of exercise per day.

Get a dose of sunlight every day. Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day. This can be done while exercising, gardening, or socializing.

Limit alcohol and avoid cigarettes and other drugs.

Mental wellbeing

Mental wellbeing defines your mental state, that is, how you are feeling and how well you can cope with day-to-day life. Mental wellbeing very much like Physical wellbeing can change, from day to day.

If you have good mental wellbeing you will;

  • feel relatively confident in yourself:
  • experience peace of mind, contentment, happiness and joy
  • take responsibility for oneself and for others as appropriate.
  • value and accept yourself
  • judge yourself on realistic reasonable standard
  • feel and express a range of emotions
  • feel engaged with the world around you
  • build and maintain positive relationships with other people
  • feel you can contribute to the community you live in
  • live and work productively
  • cope with the stresses of daily life and manage times of change and uncertainty.

It is:

  • more than the absence of mental illness/disorder; it represents the positive side of mental health and can be achieved by people with a diagnosis of mental disorder
  • inextricably linked with individuals’ physical wellbeing
  • inextricably linked, as both cause and effect, with social wellbeing

Individual mental wellbeing is personal and therefore unique. It cannot be given – it needs to be developed by each individual for themselves, but others both individually and collectively can support and hinder this process.

Factors affecting mental wellbeing

There will always be times when each of us have low mental wellbeing – we might feel sad or stressed, or find it difficult to cope. A few examples might be after the death of a loved one or the loss of a relationship through perhaps a divorce or an argument or it could be losing your employment which could cause financial struggle. At other times there may appear to be no specific reason as to why we experience periods of low mental wellbeing

Other considerations

In addition, there are some other considerations that can contribute to whether someone is more vulnerable to period of poor mental wellbeing. Factors such as

  • childhood abuse, trauma, violence or neglect
  • social isolation, loneliness or discrimination
  • homelessness or poor housing
  • a long-term physical health condition
  • social disadvantage, poverty or debt
  • unemployment
  • caring for a family member or friend
  • significant trauma as an adult, such as being the victim of a violent crime; witnessing a serious or fatal accident; repeated exposure to serious events such as being employed as a  Police Officer or Military

Improve Mental Wellbeing

Accordingly NHS Choices there 5 steps to mental wellbeing. Evidence suggests there are five steps we can all take to improve our mental wellbeing.  If you approach them with an open mind and try them out, you can judge the results yourself.

  • connect – connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships. Learn more in Connect for mental wellbeing.
  • be active – you don't have to go to the gym. Take a walk, go cycling or play a game of football. Find the activity that you enjoy and make it a part of your life. Learn more in Get active for mental wellbeing.
  • keep learning – learning new skills can give you a sense of achievement and a new confidence. So why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your bike? Find out more in Learn for mental wellbeing.
  • give to others – even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community centre, can improve your mental wellbeing and help you build new social networks. Learn more in Give for mental wellbeing.
  • take notice – be more aware of the present moment, including your feelings and thoughts, your body and the world around you. Some people call this awareness "mindfulness", and it can positively change the way you feel about life and how you approach challenges. Learn more in Awareness for mental wellbeing.

According to NHS Choices website excersise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. They offer guidelines for types and amounts of daily excerise dependant on your age.

Children and Young People

To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity. The amount of physical activity you need to do each week is determined by your age

To maintain a basic level of health, children and young people aged 5-18 need to do: 

  • At least 60 minutes (1 hour) of physical activity every day, which should range between moderate-intensity activity, such as cycling and playground activities and vigorous-intensity activity, such as fast running and tennis.
  • On three days a week, these activities should involve muscle-strengthening activities, such as push-ups, and bone-strengthening activities, such as running.

Many vigorous-intensity activities can help you meet your weekly muscle- and bone-strengthening requirements, such as running, skipping, gymnastics, martial arts and football.

Adults

The guidelines to stay healthy for adults aged 19-64 should try to be active daily and should do:

  • At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and  muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) or:
  • 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) or:
  • An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).   
Seniors

The guidelines to stay healthy for Senior's are:

  • At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen,chest,arms, and shoulders.    or:
  • 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, arms, and shoulders.    or :
  • An equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms

NHS Choices state that moderate-intensity aerobic activity are activities that require moderate effort for most people and include:

  • walking fast
  • doing water aerobics
  • ballroom and line dancing
  • riding a bike on level ground or with few hills
  • playing doubles tennis
  • pushing a lawn mower
  • canoeing
  • volleyball 

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're exercising at a moderate intensity is if you can still talk but you can't sing the words to a song.