Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: How to Increase Your Physical Activity Levels
Physical activity plays a massive role in the prevention of heart diseases, but around 40% of the UK still do not meet the physical activity guidelines. Being physically active does not mean that you need to go to the gym or go running, it can simply be carrying your shopping bags or doing some gardening.
Your heart is the hardest working muscle in your body, and working it out regularly has significant health benefits, especially for your heart. Did you know that being physically inactive means that you are at a 24% higher risk of developing coronary heart disease?
Here are some tips to help you add more physical activity to your life:
Increase activity in daily life
You may find it best to start by making some small changes to your daily life that will increase your physical activity levels and help you to form healthy habits.
A few examples of what you can do include taking the stairs instead of the lift or escalators, walking instead of driving somewhere or parking your car further away than you need to, and standing when possible, such as on the bus or train.
Get involved
Physical activity comes in all different shapes and sizes, it can range from walking to gardening or even running a marathon. This means there is always something out there for you, it is finding out what you enjoy and getting involved.
It’s important that you get involved safely, at the right ability for you and not to jump the gun. This way you’ll avoid injuries and get your body used to new movements. Find activities that you enjoy doing and be creative with them. Realistically, if you don’t enjoy it, you’re not going to do it.
You don’t have to do all of your exercise in one day, spread it out over the week and make it a part of your everyday life. Gradually work your way up to 30 to 60 minutes of physical activity per day, this will help you to meet the recommendations of at least 150 minutes per week.
Take breaks when you need them and stay hydrated. If you don’t feel good one day, then rest for a day or two before getting involved again.
Get into a routine
By making physical activity part of your routine, you won’t realise that you’re doing it and it’ll become an automatic behaviour. Every bit of activity you do matters, and the more that you do, the more you and your heart benefit.
Tracking your progress could help to motivate you to reach your goals and stick to your routine. This could be the number of steps you’ve done, the number of minutes you’ve been active or reaching your daily target.
Support each other
You might find it more encouraging to join a sports club or team. This way you can make new friends and support each other to meet your goals.
Do activities with your family and friends. You could go for a walk or bike ride together and motivate each other to do this regularly.
Queens Manor care home on Queensferry Road was full of animal mischief when 8 year old beagle Lucy came to visit this week.
Residents at Queens Manor were pleasantly surprised to see their new furry friend roaming around their garden and the home.
Coral Wiltshire, Deputy General Manager said: “Our residents have really enjoyed their visitor today.We are such an animal friendly home and we knew that having Lucy in to say hello would be a bit of fun for all our residents, especially as some find it difficult being away from their own family pets.
“We have found that having animals in the home gives residents something to look forward to, encourages them to engage in activities and sparks conversation which can lead to unlocking memories and emotions.
“We are always looking for new activities for the residents and today we have seen the enjoyment and the therapeutic influence animals can have on people.”
Anyone who has a dog or cat will not be surprised that pets are great for company and encouraging engagement and reminiscing too.
Resident Caroline Taylor was very excited by seeing Lucy: “I have always loved dogs and really enjoy spending time with them.
“They give so much love and ask for nothing in return.”
Queens Manor is run by Barchester Healthcare, one of the UK’s largest care providers, which is committed to delivering high-quality care across its care homes and hospitals. Queens Manor provides Dementia Care, residential care and respite care.
Grassroots Remedies offer our consultations on a sliding scale to make them more financially accessible, with a reduced price option for ‘Good Neighbours’ – local residents of Granton, Pilton, Muirhouse & Drylaw – and a ‘General Rate’ for anyone outside this area.
Appointments are offered in person at our clinic in the Granton Hub – and phone or Zoom appointments can be available on request.
The clinic is run by Ally Hurcikova, a professional Medical Herbalist registered with the American Herbalists Guild & the National Institute of Medical Herbalists.
All treatments have a Good Neighbour Rate for people living in Granton, Pilton, Muirhouse & Drylaw (typically EH4 1, EH4 2, EH5 1 and EH5 2 postcodes), and a general rate for those coming from outside this area.
On Sunday 5th May from 12 – 4pm at Granton harbour, the Royal Forth Yacht Club is hosting Discover Sailing: when yacht clubs such as the Royal Forth Yacht Club open up their clubhouse and harbour to the wider public for an experience of sailing.
RFYC members lend their boats, sailing expertise and time, and local organisations take a table to share their causes with the wider community too.
They are planning the usual variety of boats for people to try, organising the BBQ and hospitality.
They are grateful that the Community Action Team of the local Scottish Fire and Rescue Service will be joining them this year, alongside their usual friends such as St Andrews First Aid, MCSUK, BDMLR, and Scottish Coastal Clean Up.
If you have any questions at all about Discover Sailing, please contact:
On Wednesday (24 April), Foysol Choudhury MSP chaired Holyrood Insight’s Anti-Racism in the Workplace Scotland Conference in Edinburgh.
The conference heard from Mr Choudhury and panels of other expert speakers on Anti-Racism, embedding Anti-Racism and Fair Work in Workplaces across Scotland, Utilising Data to Advance Anti-Racism at Work and many other important topics.
MSP Choudhury also used the Conference to address workplace racism and the ethnicity pay gap.
Mr Choudhury said: “So many people in business and public organisations across Scotland sadly feel unable to report racial abuse and discrimination, despite it being unfortunately widespread-the lived experience I saw at Wednesday’s conference showed that.
“Statistics show that ethnic minorities in Scotland face an almost 10% ethnicity pay gap-this is unacceptable.
“We must do more to create transparent, supportive reporting mechanisms which empower those affected by racial abuse and discrimination.
“We must also do more to ensure that ethnic minorities are given fair, equal pay.
“Only by doing this can we stamp out the scourge of racism from our businesses and public institutions and have true anti-racist approaches in our workplaces.”
Mr Choudhury also raised the issue with First Minister Humza Yousaf on Thursday’s First Minister’s Questions, asking what measures the Scottish Government is taking to empower people to report racial abuse in the workplace.
The First Minister says the Cabinet Secretary will write to Mr Choudhury with more details – something the MSP for Lothian Region says he looks forward to so he can keep pursuing this important matter for equality, safety and respect for all in Scotland’s workplaces.
National Museum of Scotland Chambers Street, Edinburgh, EH1 1JF Open 10:00–17:00 daily
Wildlife Photographer of the Year 2024 Until 6 May 2024 Special Exhibition Gallery, Level 3 Ticketed
In this world-renowned exhibition, on loan from the Natural History Museum in London, see exceptional images which capture fascinating animal behaviour, spectacular species and the breathtaking diversity of the natural world.
Uniquely Scottish Silver Until 26 May 2024 Grand Gallery Free
Uniquely Scottish Silver brings together five distinct Scottish silver object designs: mazers, quaichs, thistle cups, ovoid urns and heart brooches. Discover some of the earliest and rarest survivals within the Scottish silversmiths’ craft.
Game On 29 Jun – 3 Nov 2024 Special Exhibition Gallery, Level 3 Tickets on sale spring 2024
Get set for Game On – the largest interactive exhibition of the history and the culture of video games. Game On, an exhibition conceived and curated by Barbican Immersive, examines the creative and technological advances that have established a new medium and artform.
From Sonic the Hedgehog to Mario, explore gaming’s rich history through over 100 playable games from the last five decades.
Theravada Buddhism Until 12 Jan 2025 Gallery 3, Level 1 Free
A thought-provoking display charts the history and influence of the Theravāda Buddhist tradition across the world, including its role in Scotland today. The display includes a Buddha on loan from The Dhammapadipa Temple in Edinburgh.
The Buddha was designed and made in Thailand in 2013, then later gifted to Temple where it is now used in their garden meditation room.
Cold War Scotland 13 Jul 2024 – 26 Jan 2025 10:00 – 17:00 Special Exhibition Gallery 2, Level 3 Free
Scotland’s unique geography and topography provided a useful base for Allied military preparations and research during the Cold War, a 40-year nuclear stand-off between the USA and the Soviet Union following the end of the Second World War. Cold War Scotland is an output of Materialising the Cold War, a collaborative research project between National Museums Scotland and the University of Stirling.
The project explores how the Cold War heritage is represented and how museums can adapt to tell this story in future. The exhibition will explore both the visible and invisible legacies of the war in Scotland.
National Museum of Scotland Chambers Street, Edinburgh, EH1 1JF Open 10:00–17:00 daily
Sensory Sunday: Exploring Ancient Egypt 05 May 14:00 Level 4, Studio 2, Learning Centre Free, booking required
Families with children with additional support needs and disabilities are invited to join our programme of sensory play sessions.
Explore the museum’s collections, get creative and meet other families. Sensory Sunday sessions are relaxed, fun hands-on, and respond to the needs of the families participating. You are welcome to come and go at any point during a session.
These sessions are suitable for children with additional support needs, neurodivergent children or children with disabilities. The content is aimed at ages 5-10 but is not set – we welcome all families who think they might enjoy these sessions.
Magic Carpet Minis Block 1 (08,15 and 22 May) 10:30-11:15 or 14:00-14:45 £15.00 per child for block of 3 £13.50 per Member child for block of 3
Magic Carpet Minis introduces you and your little one to some of the wonderful galleries, objects and themes in the museum in a fun and gentle way. Taking place in different spaces around the museum, you will explore subjects such as the Natural World, Space, World Cultures and Scottish History through songs, stories, rhymes, actions, objects and sensory play.
Magic Carpet Toddlers Block 1 (13, 20 & 27 May) 10:30–11:15 or 14:00–14:45 £15.00 per child for block of 3 £13.50 per Member child for block of 3
Magic Carpet Toddlers introduces you and your little one to some of the wonderful galleries, objects and themes in the museum in a fun and interactive way. Taking place in different spaces around the museum, you will explore subjects such as the natural world, science and technology, world cultures and Scottish history through songs, stories, rhymes, actions, objects and short activities.
Wellbeing Wanders 13-17 May 11:30-12:00 Meet at the Lighthouse Lens, Grand Gallery, Level 1 Free, sign up on the day
Join us on a guided walk around the museum for Wellbeing Week. Explore the collections and take part in mini mindful sessions at each stop along the way with these short, free guided walks.
Curiosity Club: Ancient Egypt 18 May 10:30-12:00 Level 4, Learning Centre £10 (Members and Concessions £9)
Capturing some of the museum’s most exciting collections, this is a chance for kids to explore the museum through games, activities and gallery visits.
Wellbeing Week: Mindful Art at the Museum 19 May 11:30-12:30 Meet at the Tower Entrance, Level 1 £10, £8 Members and Concession
Join artist Kayleigh McCallum and mindfulness practitioner Charlene Duncan for mindful sketching in our galleries. This small group session in our galleries will start with a short introduction to mindfulness, followed by guided sketching and then some final mindfulness exercises. Suitable for all levels, including complete beginners. All materials will be provided. All ages welcome, but recommended age 8+.
Slow Down Sunday for Families 19 May 10:30–11:15 & 13:00–13:45 Event Space, Level 2 Free, booking required
Join author and mindfulness teacher Natasha Iregbu as she invites families to practice mindfulness in a fun and enjoyable way. Natasha and her excitable butterfly Amaya will take you on a journey of storytelling and mindfulness as they guide you and your children to use your senses and practice being in the moment. The session will include a book reading, mindfulness activities, yoga movement and a craft activity.
Wellbeing Week: Musical Moments in the Museum 19 May 13:00-16:00 Free, drop in
Enjoy an afternoon of musical encounters, featuring two musicians from the Scottish Chamber Orchestra. As part of our Wellbeing Week, experience musical soundscapes within some of our Scottish galleries.
Edinburgh International Children’s Festival: Family Encounters Day 25 May 10:00 – 16:30 Grand Gallery, Level 1 Free, drop-in Some activities may require sign-up on the day
At our Festival Family Encounters Day, enjoy exciting new performances and interactive experiences from local artists, pop-up theatre and dance shows, walk-about character actors and plenty of hands-on family activities.
The full event programme will be published in early May.
Galloway Hoard: Where did the silver come from? 29 May 19:30 – 20:30 Online event Free, with optional donation
In this live online event, National Museums Scotland Galloway Hoard Researcher Adrián Maldonado will join Jane Kershaw from the University of Oxford to explain how a collaboration between cutting-edge science and archaeology can reveal the sources of Viking-age silver in the Galloway Hoard.
National Museum of Flight East Fortune Airfield, East Lothian, EH39 5LF Open daily 10:00 – 16:00
Conservation Hangar Talks Daily 14:00-15:00 Free with museum admission Booking required
See behind the scenes of the work carried out in the museum’s Conservation hangar with these free talks. Find out about objects from the collection that aren’t normally on display and have the chance to see conservators at work.
Awesome Bricks 15 & 16 June Advance booking required
Our hands-on celebration of LEGO returns to the National Museum of Flight. Join us for a lively weekend of LEGO brick fun, with lots to see and do for all ages. Get a close-up view of incredible LEGO constructions, including an interactive train set, and make your own unique creations in our white brick build zone.
National Museum of Rural Life Philipshill Road, East Kilbride, G76 9HR Open 10:00–17:00 daily
Tractor Tots Until May 2024 10:15 & 13:30 Various dates Ticketed
Running in blocks of three Friday morning sessions, Tractor Tots offers a fun, focused experience for our younger visitors, introducing them to the museum and farm, and bringing it to life through interactive creative play. Each session will take place in a different location at the museum and working farm, and will feature handling objects from our learning boxes, singing, storytelling, rhymes, actions and sensory play to learn all about life in the countryside.
Efforts to boost affordable housing supply by acquiring properties to bring into use for affordable housing and help reduce homelessness will be given an £80 million uplift over the next two years.
The funding, announced by First Minister Humza Yousaf on a visit to Hillcrest Housing Association’s Derby Street development in Dundee, will increase the Affordable Housing Supply Programme budget to nearly £600 million in 2024-2025.
Investment will help reduce the time spent in temporary accommodation, including by children, and will also accelerate discussions with COSLA in relation to the number of local authority void properties.
The First Minister, who faces a vote of confidence at Holyrood next week, said: “Housing is essential in our efforts to tackle child poverty and reduce inequality across Scotland, and it supports jobs and growth in the economy. Providing good quality, affordable housing is at the very core of what my Government is doing to make Scotland a better place.
“While there is a single person homeless in our country, it is simply not acceptable to have houses sitting empty – so I am determined that we remove the barriers, and provide the money that will enable councils to buy properties so they can become affordable homes again.
“This £80 million will build on the success of our National Acquisition Programme which I announced last year, which spent more than £60 million and delivered more than 1,000 affordable homes. This is one of a number of actions we are prioritising to help to reduce the number of households in temporary accommodation.
“We will also accelerate discussion with COSLA in relation to the number of empty council homes.”
Matthew Algie donates 1,000 coffees to Pay It Forward scheme supporting people experiencing homelessness
Charity support worker explains how coffee can kick start conversations that ‘save lives’
Warning that housing emergencies are having impact on more people across Scotland and UK
Coffee roaster Matthew Algie hopes donation will inspire others to support Social Bite Pay It Forward scheme
People experiencing homelessness can use food and drink service in Edinburgh, Glasgow, and Aberdeen
A SUPPORT worker at one of Scotland’s most prominent homelessness charities has highlighted the ‘life-saving’ potential of conversation for some of the nation’s most vulnerable people ahead of this year’s Pay It Forward Day.
Euan Brock, a support and development worker at Social Bite, was speaking as leading Scottish coffee roaster Matthew Algie donated more than 1,000 coffees to the charity’s Pay It Forward scheme, which provides food and hot drinks to people experiencing homelessness, to mark the global event (Sunday, April 28).
The coffees will be provided through the Pay It Forward scheme across Social Bite’s three Scottish locations in Glasgow, Edinburgh, and Aberdeen.
Brock has been with Social Bite, the high-profile charity that provides homes, jobs, food, and support to people experiencing homelessness, for three years.
He explained how the number of people the organisation supports is rising, with more Scots facing challenging situations – from rough sleeping and living in temporary/emergency accommodation to facing the imminent threat of becoming homeless – as the impact of food poverty, housing emergencies in Scotland’s major cities, the cost-of-living crisis, and rising energy prices are felt.
Social Bite’s Pay It Forward scheme provides hot food and drinks to thousands of people in need, which Brock says can prove crucial in developing trust and providing a sense of inclusion for people who may have experienced traumatic events.
He said: “The biggest challenge I see at the moment is a shortage of adequate housing across the whole of the UK. Toward the end of 2023 Edinburgh and Glasgow declared a housing emergency with more councils following this year.
“This means more people are finding themselves homeless and declaring it with councils, but there is a lack of permanent and temporary homes, as well as hotels/B&B and emergency accommodation leaving people with no option but to sleep rough or sofa surf with friends or family if they are able to.
“The Pay it Forward scheme can support someone by providing food and drinks, but it also allows us to build a trusting relationship with people accessing the service and then can go on to support them going forward.
“Conversation and inclusion is hugely important in society and a major part of Social Bite. Isolation and loneliness are silent killers and research suggests it can be as damaging to someone’s health as smoking 15 cigarettes a day.
“Through Social Bite and Pay it Forward we can welcome people with a smile, a hot meal, and a simple ‘How are you today?’ – it can make someone’s day that hasn’t spoken to anyone and been ignored on the street.
“A simple ‘How are you?’ can save lives.”
The Pay It Forward Scheme has proved a gateway to thousands of people accessing support with housing applications, benefits applications, and other support services they are entitled to, as well as referrals into Social Bite’s Jobs First programme. Others have entered volunteering programmes.
Mel Swan, Social Bite’s Commercial and Operations Director, said: “Pay It Forward is part of the fabric of Social Bite. Food and drink helps people at their most vulnerable and leads to other support towards a more stable position in life. It all starts by talking.
“Matthew Algie’s donation of 1,000 cups of coffee will help hundreds of people across Scotland in the coming weeks. Each one offers the possibility of connection and building a relationship that can help someone experiencing homelessness get the support they need.
“Paying it forward is a small act that can mean a lot and brighten someone’s day. It also plays a big part in our ultimate goal of ending homelessness.”
Paul Chadderton, Managing Director at Matthew Algie, said: “Social Bite tirelessly works to address one of Scotland’s most pressing issues, homelessness, and is one of our most important partners.
“This donation will help kick off conversations that can make a difference, as well as providing a moment of enjoyment at a difficult time for those the charity supports.
“More importantly, we want to highlight the importance of Paying It Forward to people across Scotland. A small gesture can make a huge difference to those who need it most.”
Established 160 years ago this year, Glasgow based coffee roaster Matthew Algie supplies high-quality coffee to partners across Scotland, the UK, and Ireland.
POLICE are re-appealing for information on the whereabouts of Jamie Ross reported missing from Edinburgh.
The 29-year-old is thought to have been present in the Howdenhall Road area at around 12.28pm on Tuesday (23 April, 2024).
He is described as white, 5ft 9inches tall with dark hair and bushy eyebrows, blue eyes, and a tattoo of the word DAD on his right hand.
Jamie is believed to have connections across Edinburgh, particularly in the south of the city, as well as in Aberdeen.
Chief Inspector Mark Hamilton said: “Extensive searches and enquiries have been carried out, but Jamie has not yet been traced.
“We are still keeping an open mind regarding his whereabouts. I would again appeal to anyone who knows where he is to get in touch with us.”
Anyone who sees a man matching Jamie’s description is advised not to approach him but to instead contact Police Scotland urgently on 101, quoting incident number 1458 of Tuesday, 23 April, 2024.
Edinburgh residents are being urged to contact the City of Edinburgh Council if they have booked a procedure known as a Brazilian Butt Lift (BBL) in the Capital this weekend.
The Council’s Environmental Health team has been made aware that there may be BBL operations taking place from Friday 26th April to Sunday 28th April through people responding to social media posts.
Other local authorities in the United Kingdom have received complaints after similar procedures were carried out resulting in people suffering serious health complications such as sepsis.
Cllr Neil Ross, Convener of the Regulatory Committee at the City of Edinburgh Council, said: “We have been made aware that there may be procedures known as Brazilian Butt Lifts being performed in Edinburgh this weekend and we have concerns about the safety of such procedures.
“We are concerned about the potential risk to public health and would urge anyone who may have booked such a procedure this weekend to contact us as a matter of urgency.”
Anyone who may have a BBL procedure booked from Friday 26 April to Sunday 28 April in Edinburgh should e-mail environmentalhealth@edinburgh.gov.uk or phone 0131 200 2000.
