1. According to Public Health England, how much time should you exercise per week?
A 75 minutes per week
B 150 hours per week
C 250 minutes per week
You should do any moderate intensity activity that leaves you slightly out of breath, for at 30 minutes a day, at least five days a week. Being physically active at this level has been shown to greatly improve a person’s health and wellbeing. The sort of activity you need to do is aerobic which gives your heart and lungs a workout. You don’t have to go to a gym, walking briskly part of the way to work, and taking the stairs instead of the lift all count towards this goal.
2.How many people in the UK do enough physical activity to keep their heart healthy?
A 3 out of 10
B 4 out of 10
C 5 out of 10
Three out of ten people do enough physical activity to keep their heart healthy although seven out of ten people think they are fit! But with small, gradual changes , walking more, putting more energy into household chores, it isn’t too difficult to reach the recommended activity levels.
3.Which of these types of exercise is best at helping you maintain strong bones?
B Weight bearing exercise
C Resistance exercise
D All of the above
All of these types of exercise will help to maintain strong bones. Walking may be the best specific exercise partly because it is the easiest for you to get going and maintain in the long term.
4.What percentage of your maximum heart rate should you aim for during moderate intensity activity?
A 40 to 50 %
B 50 to 70 %
C 80 to 95 %
The correct answer is 50-70%. For moderate-intensity activity, your target heart rate should generally be 50-70% of your maximum heart rate. Your maximum rate depends on your age. You can get an estimate of maximum heart rate by subtracting your age from 220. For example, if you are 50 years old, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute.
5.TRUE OR FALSE: ”Moving and exercising will make your back pain worse”
Although it’s true that some movements can be uncomfortable when you have back pain, it’s well established that returning to movement and work as soon as you are able, is better for recovery and preventing recurrence than bed rest.