I'm now at week 16 since starting on a different way of thinking about my health and can now notice the difference with my day-to-day movement and activities. Such as the length of time I can stand, ease of getting up out of a chair, walking upstairs, bending down, including my more upbeat positive mood and general wellbeing.
My background in exercise was of someone who had limited time exercising since school years, apart from celebrity exercise DVDs coupled with 'yo-yo' dieting over the many years. Exercise was always in my mind done to lose weight or by those who loved it with a passion, which was not me. The only exercise I enjoyed prior to my accident was walking.
Over the last 10 years since my accident my mobility has worsened and this has had a detrimental effect on not only my weight, but also my life. I could see the restricted future I potentially had in front of me looming and I wasn't happy about what was in store for me.
Thankfully I was offered the EXi programme, which builds you up gradually with three levels of intensity; low, medium and high depending on your starting point. There is also a gradual increase in minutes and days you do the programme. Starting at low intensity of 10 mins 3 days per week, building to my current 30 minutes for 5 days per week. Increasing in minutes each week brings you to the recommended 30 minutes per day without realising!
This time my goal is 100% about me improving my mobility, but I’ve found that I’m losing weight too, without being so focused on what I am eating.
“As long as you keep on the programme you are going in the right direction to becoming healthier.”
The saying "there is no gain without pain" is true... but the programme allows you to work at your own pace and pain levels with the support of the EXi team. If it's too hard you can step back a week or two and repeat earlier weeks and build up at a slower pace. As long as you keep on the programme you are going in the right direction to becoming healthier.
I have to use mind over matter on some days but have juggled the programme to suit me. For example my 30 minutes can be made up of several blocks through out the day, ie 10min, 5min,10 min and another 5. The fact that it is an App on your phone means it is to hand when ever your ready to go. The exercises are easy to follow and unlike a lot of what is available elsewhere EXi is realistic to the fact that you are unlikely to be able to get down on the floor to exercise so all the routines are achievable. Your targets, performance and scores are logged as data on the App so you can keep track of how you have progressed, which I found an excellent incentive. Seeing the EXi App on my home screen was a reminder to keep focused on the programme and to work the programme into my day.
“Lifeline of a service that is available to those that need the confidence to start exercising at a pace that's designed for them.”
It was great to know there was the physiotherapist and medical support available which gave me the confidence that it was ok with my health conditions to do the exercises as it was being monitored through heart rate records etc on the App and regular one to one contact.
This is a brilliant lifeline of a service that is available to those that need the confidence to start exercising at a pace that's designed for them. No gym....... just easy fun exercise in the privacy of your own home in your own time. Which was exactly what I needed.
Sarah Martin from Essex
It’s our firm belief that there is an exercise programme for everyone. So why is it that less than half of us (at least) don’t get enough exercise? A big problem can be that we are bombarded with messages of fit people going on about the latest fitness trend.
These fitness trends tend to have one thing in common – they’re damn hard to do. Don’t get me wrong, high intensity, sweat it out exercise is great, IF you stick with it. Unfortunately, a lot of people (a majority), don’t start, or stick to a high intensity exercise programme. Fear not – you don’t have to exercise like an Olympic athlete to get the health benefits of exercise. Actually, there is plenty of evidence that you can get the same health benefits from moderate intensity exercise as you do from high intensity exercise. As with everything in the exercise space, the best programme is the one that you’re going to stick to.
SO DOES THAT MEAN YOU CAN JUST STROLL AROUND THE SHOPS?
No, your body needs challenging to allow it to adapt and get the full health benefits of exercise. Actually, that isn’t strictly true; if you are not used to exercising, or deconditioned, then doing some low intensity exercise to start off can be great to get you in to the swing of things. EXi accounts for this and will put it in to your programme as necessary. However, to makes gains, ultimately you’re going to have to raise your heart rate a bit
The other issue with high intensity exercise is that there can be an increased risk of medical complications for certain conditions. At EXi, we have reviewed the evidence and we don’t allow people to complete a high intensity programme if it isn’t safe for them.
Below is a list of the potential benefits of each type of programme
Same health benefits as high intensity
You often don’t need to change in to specific clothes – you can do it whenever you have a bit of time spare
You don’t always need to shower and change afterwards – 30 minutes of exercise takes 30 minutes!
It’s easy to divide it up in to blocks of 10 minutes or more throughout the day – eg walk to work in the morning and home in the evening.
A lot of people find the moderate intensity exercise less daunting and more manageable. Research evidence suggests that most people are more likely to stick with a moderate intensity programme that has been adapted to their circumstances and life in the long term.
Same health benefits as moderate intensity
Only need to do half the time each week to get the same benefits
Will improve specific fitness more than moderate intensity exercise
There can be a great sense of achievement with achieving a specific goal you have?
Wide variety of exercise options.
The choice really is yours. To get the benefits of exercise, you don’t need to be an elite athlete. High intensity exercise is great, but it’s not for everyone. Remember, the best exercise programme is the one you’re going to stick to
You don’t need to worry if you finding it hard to stick to your exercise programme intensity – EXi gives you the option of changing. If you’re finding high intensity too hard or are looking for more of a challenge than the moderate intensity programme, switch the programme in “Settings”.
If you have any other questions or would like further information, please feel free to contact us at email@example.com
It’s well known that increasing physical activity has huge health benefits. So why isn’t everyone doing it? One of the biggest challenges to maintaining an exercise programme is to find a way to incorporate it into your life, so that it becomes an enjoyable part of your routine rather than a burden. At EXi, we believe that physical activity is for everyone and that everyone should be provided with the right tools to find what works for them. In this article, we look to give you tips about choosing the right programme intensity and how you can fit this in to your day so it becomes a habit.
Moderate Vs High Intensity
Firstly, it’s important to choose how hard you are prepared to work. Getting this wrong, usually by pushing too hard initially is one of the biggest causes of people giving up an exercise programme. Guidelines state that most people should be aiming, by the end of a graduated programme, to be completing 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week, with either option providing similar health benefits. For some people, with certain conditions it is not safe to complete a high intensity programme initially and the EXi App will inform you what you can and can’t do. (See 'How it Works' for a definition of low, moderate and high intensity activity).
A huge plus point for low to moderate intensity activity is that you can usually do it without having to change clothes or shower after. This means that it’s perfect for fitting around daily routines such as work, the school drop off or going to the shops. If you are allowed to complete a high intensity exercise programme, you won’t have to exercise for as long. However, you will most likely make you pretty sweaty, so you’ll need to shower and change afterwards.
We really find that for people who are looking to start becoming active are much more likely to stick with a graduated and individualised low to moderate intensity programme. Remember, you are not selling yourself short by doing this – the health benefits are very similar as those for a high intensity programme.
The Importance of Planning
Once you have your programme, it is important to spend a few minutes to work out how you are going to fit it in to your schedule. This doesn’t always have to be a detailed plan, but giving some thought on how you plan to achieve your goals will make you much more likely you will succeed. Some people even find that it works best to “book” your exercise into a diary, just like you would with any other appointment. Have a look at how your programme progresses week on week (“My Plan” on the EXi App) and allow for this when you’re planning.
When planning, the following can be useful points to consider;
Active commuting is a great way to kill two birds with one stone. Cities and towns are finally waking up to the idea that getting more people commuting actively improves traffic congestion, pollution, greenhouse gas emissions as well as getting people more active and generally making communities more vibrant places to live. Remember, that although pollution is annoying, the benefits of active commuting outweigh the health risks of pollution and actually, being in a car won’t stop you from being exposed to the pollution. If it’s feasible, walking or cycling are obvious ways to complete your activity, but if it’s not possible to be do this for the entire journey, other ideas include;
Ultimately there are many ways for you to complete your programme and as long as you are working at the correct intensity for the right amount of time, there is no right or wrong way to go about it. We also have a forum on HealthUnlocked and we’d love to hear your stories about becoming active as you just might inspire others to follow your lead!
If you have any other questions about this blog post or would like further information, please feel free to contact us at firstname.lastname@example.org
A lot of us spend more time working than we do anything else in life. Which means our happiness levels during the workday are vital for overall personal and professional success.
Let’s get happier and healthier together:
EXi is for employees who want to start moving out of the chair more but don’t know where to start, whether that’s in the office or working from home, we’ve got you covered. Your happiness is at the core of every successful workplace.
The EXi premium app includes a 12-week personalised exercise programme that can get your team moving throughout the day. We’re empowering the people who power your organisation.
Workplace wellness with EXi:
Happier, satisfied employees feel valued and add value to the workplace; attendance rates skyrocketing is a bonus. Exercise has been known to improve health and longevity, but there are also the smaller, finer details, which have come to light because of the pandemic.
We need to explore, go further than makeshift desks when working. This summer everyone realised that travelling to work allowed us to move more, take different walking routes and sustain a relatively active lifestyle.
Replacing the 3-minute walk to the office kitchen:
We’ve integrated an outdoor section on the app to counterbalance this decrease in time spent travelling between work and home. Regardless of where your team are working from and whether they are a proficient exerciser or someone nervous to take their first steps – EXi has the capacity to increase their overall health in a safe and sustainable way.
We are scientifically backed (developed by world-class physiotherapists) and NHS-approved because it is currently the only effective app and exercise prescription allowing even the most sedentary users to benefit week-on-week.
EXi is an award-winning app for many reasons, plus the right app for your employees working from home or even at the office, sat behind a desk for most of the day. Tracked progress means higher levels of accountability and we’re set to take the nation, one swivel chair at a time.
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