Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Working out your heart
Did you know that your heart is a muscular organ and beats about 100,000 times a day? This varies depending on your level of fitness, but the bottom line is it has a BIG job to do.
Although the cardiac muscle isn’t under voluntary control like the skeletal muscles in your body (you don’t have to tell your heart to beat!), it still requires working out.
Here we share some tips on how to get started working out your heart.
What exercise?
A great way to work out your heart is to partake in some heart-pumping aerobic exercise, which is basically anything that gets your heart pumping faster.
Lots of different activities fall into this type of workout such as brisk walking, running, cycling, swimming, playing tennis and many fitness classes such as boxercise or Zumba.
Resistance training also contributes to a healthy heart, including working out with free weights or on weight machines. You can even do hand weight exercises while sat at your desk.
How much?
Doctors recommend a minimum of 150 minutes of moderate intensity, aerobic exercise per week. This could look like 30 minutes a day, five days a week, or maybe some longer sessions on fewer days.
In addition to aerobic exercise, aim for two sessions of resistance training per week.
If you don’t already take part in exercise, start small, as any exercise is better than none. You can gradually work up to the recommended amount.
The benefits
Regular exercise has the potential to lower our blood pressure and heart rate which reduces the risk of heart diseases. It can also reduce the risk of developing other conditions such as type 2 diabetes.
A combination of aerobic exercise and resistance training can contribute to healthy cholesterol levels. Moving more is one of the best things you can do for your heart health.
For more tips on how to stay healthy, sign up for weekly healthy tips at:
Millions of households across the UK will receive £300 directly from the Department for Work and Pensions (DWP) between 31 October and 19 November
Millions of households to receive £300 from DWP between 31 October and 19 November 2023
This is the second of 3 payments totalling up to £900 supporting eligible people on means-tested benefits with the cost of living
Payments make up part of government’s record financial support for the most vulnerable worth an average of £3,300 per household
Tax credits-only customers who do not qualify for a payment from DWP will receive £300 from HMRC between 10 and 19 November 2023
Millions of households across the UK will receive £300 directly from the Department for Work and Pensions (DWP) between 31 October and 19 November.
This is the second of 3 payments totalling up to £900 for those eligible and on means-tested benefits, such as Universal Credit, Pension Credit, or tax credits, in 2023 to 2024, and eligible pensioner households will also receive a further £300 payment later this year as an addition to the Winter Fuel Payment.
The £300 Cost of Living Payment will be sent out automatically and directly to recipients, meaning those eligible do not need to apply, contact the Government, or take any action to receive it. This includes tax credits-only customers who will receive the payment from HM Revenue and Customs (HMRC) between 10 and 19 November 2023.
The payment reference for bank accounts will be the recipient’s National Insurance Number followed by DWP COL or HMRC COLS.
Mel Stride, Secretary of State for Work and Pensions, said: “The best way we can boost bank balances is by bearing down on inflation, but as we get there, we are ensuring the most vulnerable households are cushioned from high prices with a further Cost of Living payment.
“Alongside this, thousands of Work Coaches across the country are helping find work, increase their hours and boost their skills. I encourage anyone who wants to progress their career and strengthen their finances to visit their local Jobcentre to find out what help is available.”
Jeremy Hunt, Chancellor of the Exchequer, added: “Halving inflation and getting price rises under control is the best way to support households struggling with their bills.
“But it is also right that we are helping the most vulnerable in our society, and this latest Cost of Living payment is part of a package of support worth £3,300 per household on average over this year and last to help those struggling the most.”
The full list of benefit recipients that qualify for the second Cost of Living Payment are those who are eligible and receive at least one of the following:
Universal Credit
Income-based Jobseekers Allowance
Income-related Employment and Support Allowance
Income Support
Working Tax Credit
Child Tax Credit
Pension Credit
To be eligible for the Cost of Living Payment from DWP, you need to have been entitled to a payment for a qualifying benefit between 18 August 2023 and 17 September 2023, or payment for an assessment period, ending between these dates. From HMRC, you need to have received a payment of tax credits for any day in the period between 18 August 2023 and 17 September 2023.
The DWP continues to encourage low-income pensioners not already getting Pension Credit to check their eligibility, as – thanks to Pension Credit backdating rules – they could still qualify for both the second Cost of Living Payment as well as the third payment due in Spring 2024.
Over eight million pensioner households will also receive a further £300 payment later this year in addition to the Winter Fuel Payment.
Carer Support Payment will open for applications in pilot areas from November 2023, subject to parliamentary approval of regulations setting out rules and eligibility.
Adults living in Perth and Kinross, Dundee City and Na h-Eileanan an Iar, will be the first to be able to apply ahead of phased national rollout from Spring 2024. The benefit will be available nationally by Autumn 2024.
Carer Support Payment will replace Carer’s Allowance, currently administered by the Department for Work and Pensions, and will be provided by Social Security Scotland. It will be the 14th Scottish benefit and is a Programme for Government commitment.
More than 80,000 carers, will be able to receive the benefit in Scotland, including 1,500 carers who are currently unable to access Carer’s Allowance due to studying full-time.
Social Justice Secretary Shirley Anne Somerville said: “This 14th Scottish benefit feeds into our critical mission to reduce poverty and provide support those who are in the greatest need.
“Unpaid carers play a vital role in looking after their loved ones, but we know this can affect their own health and wellbeing. Carer Support Payment will provide unpaid carers with income in recognition of their caring role, giving them more security and helping them access opportunities outside of caring.
“Access to education is a key part of this, which is why we want to extend eligibility for our benefit to many carers studying full-time. I am pleased student carers will be able to apply as soon as Carer Support Payment is available in their local authority area, given the calls from carers and support organisations for changes to the current rules.
“This change and the delivery of Carer Support Payment will be a key milestone in our ongoing work to improve support for unpaid carers, and we are committed to further changes to make the benefit work even better in future.”
BPS SUPPORTS CAMPAIGN TO MAKE UNIVERSAL CREDIT ENOUGH FOR PEOPLE TO AFFORD TO COVER ESSENTIALS
The British Psychological Society has joined the Joseph Rowntree Foundation (JRF), the Trussell Trust, and other leading health and care organisations and charities to call for an “Essentials Guarantee”, a new law to make sure Universal Credit’s basic rate is always at least enough for people to afford the essentials.
The organisations are warning that so many people are routinely going without the essentials it poses a serious risk to the UK’s health.
Together, they have written to the Prime Minister to express their worry that, as the high prices of everyday essentials like food and housing persist, too many people are expected to live with what can be devastating knock-on consequences.
JRF’s own analysis shows the weekly Universal Credit standard allowance is £35 less than the cost of essential items for a single person, contributing to millions of people forced to use food banks because they can’t make ends meet.
Dr Roman Raczka, President-Elect of the British Psychological Society, and Chair of its Division for Clinical Psychology, said:“Nobody should be in a position of being unable to afford the essentials they and their families need to sustain their health and wellbeing, and it’s clear the current level of Universal Credit falls woefully short.
“Poverty is one of the major risk factors for the development of physical and mental health problems, and we know that children growing up in poverty are three-to-four times more likely to develop mental health problems, which also leads to long-term impacts upon their education, life chances and quality of life.
“If the government is truly committed to preventing health inequalities from widening further, tackling poverty, and reducing pressure on our already stretched and underfunded public services, it must commit to the Essentials Guarantee to protect this generation, and generations to come.”
About the Essentials Guarantee
The Essentials Guarantee would embed in our social security system the widely supported principle that, at a minimum, Universal Credit should protect people from going without essentials.
Developed in line with public attitude insights and focus groups, this policy would enshrine in legislation:
an independent process to regularly determine the Essentials Guarantee level, based on the cost of essentials (such as food, utilities and vital household items) for the adults in a household (excluding rent and council tax);
that Universal Credit’s standard allowance must at least meet this level; and
that deductions (such as debt repayments to government, or as a result of the benefit cap) can never pull support below this level.
The UK Government would be required to set the level of the Essentials Guarantee at least annually, based on the recommendation of the independent process. JRF analysis indicates that it would need to be at least around £120 a week for a single adult and £200 for a couple.
Parents or carers who get Housing Benefit but don’t receive Scottish Child Payment need to apply for the School Age Payment as they will not receive it automatically.
Additionally, some young parents, those under 18 or 18 to 19 year olds who are dependent on someone else but don’t receive qualifying benefits, also need to apply for the School Age Payment as they will not receive it automatically.
Anyone who has opted out from receiving automatic awards, or who has chosen not to apply for Scottish Child Payment, will also have to apply for School Age Payment
The School Age Payment of £294.70 is designed to help with the costs of preparing for school. Parents or carers of children born between March 1 2018 and 28 February 2019 can apply online at the Scottish Government website.
Clients can contact a client advisor by calling 0800 182 2222 or by using our webchat.
People must apply before the closing date of 28 February 2024. Parents or carers who defer their child’s entry to school from August 2023 to August 2024 should still apply before the closing date.
Supporting information from third sector organisations to be given equal consideration
Third sector organisations are to be paid a fee for helping provide supporting information for people applying for Child Disability Payment or Adult Disability Payment. The £33.50 fee will be paid when they are asked by Social Security Scotland to complete a supporting information request form.
People who are applying for disability benefits who find it difficult or face barriers gathering supporting information themselves will be able to name organisations to provide this for them.
These can include third sector organisations that are helping them in their day-to-day lives, such as those offering social care or support during an illness. Collecting supporting information on behalf of people is a key difference in how people are encouraged and supported to apply for Scottish Government disability benefits.
Supporting information request forms are completed to help understand how a person’s health condition or disability affects their lives and what support they need. As well as information from health and social care professions, information could also come from charities and third sector organisations who support disabled people.
The process of requesting and giving equal consideration to supporting information from third sector organisations is not offered by the Department for Work and Pensions in England and Wales and is an example of how Social Security Scotland is doing things differently to better support people applying for benefits.
If disabled people need additional help to apply for Scottish Government benefits the free and independent Advocacy Service, provided by VoiceAbility, helps people throughout the whole of the process, from the point of application, through to any request for redetermination and appeal.
Cabinet Secretary for Social Justice, Shirley-Anne Somerville said:“We know that third sector organisations supporting disabled people are often best placed to provide information on their conditions and needs which is why we are introducing this payment.
We recognise the value of the information that organisations supporting disabled people can supply and we want to put it on an equal footing with the information from other professionals, such as social care staff or GPs
“People who are applying for disability benefits often have extra support from charities and third sector organisations. This new system will give people more choice in who can help them provide Social Security Scotland with the information that is needed as part of their application, which will help them apply for Child Disability Payment or Adult Disability Payment.
“We are committed to making sure everyone gets the financial support they are entitled to and we actively work to encourage take-up of Scottish Government social security benefits by promoting our 13 benefits, collaborating with various organisations and removing barriers to access.”
Social Security Scotland pay a fee for the supporting information form when they have requested the completion of a form in writing from an organisation.
Independent GPs, and those employed by independent GP practices, also get a fee when they are asked to provide information.
Clients can approach third sector organisations to provide supporting information on their behalf. Organisations will not be paid a fee unless Social Security Scotland directly request the information.
Third sector organisations who have already been asked to provide supporting information for clients receiving Child Disability Payment or Adult Disability Payment before the fee payments process was in place will be able to have their payments backdated.
Guidance will be provided to any third sector organisation who is asked by to provide supporting information, with information also available on Social Security Scotland’s website.
If someone applying for disability benefits has supporting information available, they are encouraged provide it with their application, Examples of supporting information are medical reports, a social care assessment, a prescription list or test results.
The Scottish Child Payment is now being received by the families of more than 300,000 children and young people, according to official statistics.
New figures published yesterday show that 303,000 children were receiving the payment at the end of March.
The total amount of the benefit paid out since its February 2021 launch now stands at £248.6 million.
Scottish Child Payment was extended to include all eligible children until their 16th birthday and increased to £25 per child per week in November last year.
First Minister Humza Yousaf, who yesterday visited Castlebrae High School to hear how the Scottish Child Payment is making a difference to families, said: “The game-changing Scottish Child Payment is designed to tackle child poverty head-on and lift families out of poverty.
“Families in Scotland are able to benefit from five family payments delivered by the Scottish Government which could be worth more than £10,000 by the time an eligible child turns six and over £20,000 by the time an eligible child turns 16.
“I am pleased at the take up of the Payment but we still want to get that money to all of those eligible. I would encourage anyone who thinks they may be eligible to find out more and apply.”
Tackling poverty and protecting people from harm is one of three critical missions for the Scottish Government and it will continue to tackle child poverty via its second child poverty delivery plan for 2022-26, Best Start Bright Futures.
Earlier this month the First Minister convened a cross-party anti-poverty summit to listen to the views of people with lived experience of poverty, the third sector, academics, campaigners and other interested parties.
The First Minister added: “The Scottish Child Payment is one of an ambitious range of actions to support families immediately and in the long term.”
Polly Jones, Head of Scotland at the Trussell Trust, said: “Everyone in Scotland should be able to afford the essentials but we know that more families are struggling than ever before.
“We have long called for the Scottish Child Payment to be increased and extended to all children up to 16 and so it’s very encouraging to see the positive impact this is making, reaching more families and getting more cash into the pockets of people who need support the most.”
Vast majority of £150 payments set to be made automatically over two-week period between 20 June and 4 July 2023
More than six million disabled people will receive payment and benefit from extra cost of living support
Comes as part of wider package of Government support, including separate means-tested Cost of Living Payments totalling up to £900, and £300 Pensioner Payments
More than six million disabled people in the UK will receive their one-off £150 Disability Cost of Living Payment from 20 June.
This follows the £150 Disability Cost of Living Payment that was paid last September, demonstrating the Government’s commitment to supporting the most vulnerable in society while delivering on its commitment to halve inflation this year and grow the economy.
Those being paid a disability benefit that qualifies them for the payment will receive it automatically during a two-week window starting on 20 June and finishing on 4 July.
At a time when costs are rising for everyone, this payment recognises the extra costs disabled people in particular often face, such as care and mobility needs.
A small proportion of payments will be made after this date, where claimants were still awaiting confirmation of their eligibility or entitlement to disability benefits on 1 April.
There will also be further payments of £300 for pensioners due later this year, meaning some of the most vulnerable households can receive up to £1,350 in direct Cost of Living Payments.
Secretary of State for Work and Pensions, Mel Stride MP, said: “This payment helps protect those who need our support the most, providing a vital financial boost to six million disabled people.
“Our multi-billion-pound package of support reinforces our commitment to help UK households with the rising cost of living. It comes on top of record increases to benefits and the national living wage.”
Minister for Disabled People, Health and Work, Tom Pursglove MP, said: “We know the cost of living has gone up for disabled people, which is why we are taking action to reduce the financial pressures they face.
“This £150 Disability Cost of Living Payment is on top of up to £900 that most low-income benefit claimants will also receive, helping ensure the most vulnerable in our society are protected from rising costs during this challenging period.”
The full list of benefit recipients that qualify for the upcoming Disability Cost of Living payment are those who receive:
Disability Living Allowance
Personal Independence Payment
Attendance Allowance
Scottish Disability Benefits (Adult Disability Payment and Child Disability Payment)
Armed Forces Independence Payment
Constant Attendance Allowance
War Pension Mobility Supplement
They must have received a payment (or later receive a payment) of one of these qualifying benefits for 1 April 2023 to get the payment. For those who were awaiting confirmation of their entitlement to disability benefits on 1 April, or who are waiting to be assessed for eligibility to receive disability benefits, the process may take longer, but payments will still be automatic.
Disabled people on low incomes in receipt of means-tested benefits may previously have been eligible for £301 this spring, and stand to be eligible for a further £300 this autumn and £299 in spring 2024. The £150 payment will be made on top of these Cost of Living Payments, with disabled people who wouldn’t qualify for the means-tested support, but who are in receipt of disability support, also receiving the payment.
