The final part of the get-fit-for-summer challenge has to be exercise. As much as you may hate the idea it is a fact that cannot be ignored. Research has shown that a good exercise regime is imperative if you want to stay young, keep your mind healthy, keep your body in working order, tone up and feel good.
The good thing about exercise is that it can be designed to suit you as a person, it can be adapted to fit into your life and with a bit of imagination it can be interesting to everyone. However, this is not what I hear from people to whom I suggest they introduce exercise into their lives. Excuses are all I hear - no time, have never done it, can't run, have more important things to do, it's too hot, it's too cold, it's raining. It is fair to say that I have probably heard every excuse there is for not doing exercise, so just for once can I ask you to look on the positive side and look for a reason to do exercise, and not avoid it?
Let's look at those who have never done exercise. The secret here is to start slowly but make sure you plan an increase in your effort. This will avoid you getting bored which is one of the most common reasons for stopping exercise. Plan how to develop your strength over a period of months. Aim for an increase or improvement every month, every week, every day - that's up to you.
There are always two options, one for those who can't afford the cost of visiting a gym and one for those who can. If you can't afford to join a local gym then take a look at your surroundings. One item you will have to invest in is a good pair of trainers. They should be bought for running; this will ensure a solid support for your joints and bones, even if you are not running. If you begin exercise without this type of support you may end up with an injury and that is definitely not the aim of this challenge. Loose, comfortable clothing is the next important addition; allow your body to breathe and not get in the way of what you decide to do.
There is a new advert to promote exercise in the UK, it shows two elderly people - the woman in a swimming costume, hugging a naked man. This is a side view so don't get excited, after all it is on billboards all over the country! The aim is to offer ideas for exercise; they are listed on the advert and include swimming, gardening, walking and sex among others. So there are plenty of ideas there, just remember that you need to set aside 30 minutes each day to dedicate to some form of exercise. I would suggest the following if you are in the above category i.e. not done exercise for a long time and have no desire to go to a gym:
• Walking - plan a route, extend it every day and ensure it has a small incline somewhere. The way to measure your progress should be an increase in time, and therefore speed; keep a record of your increases and improvements, this will be your reward.
• Swimming - as for the above plan, extend and record - only in this way will you see your improvements and reduce boredom.
• The stairs - yes you can use them to work the muscles of the legs, buttocks and develop strength. Once again plan, extend the amount and record your improvements.
• Weight bearing exercise - use cans, bottles and anything that you can grasp and lift to develop arms, pectorals and the muscles across the back and shoulders.
Those who have exercised regularly or who can go to a gym have a lot more options. The choice of cardiovascular machines such as treadmills, bikes, rowers and many others will offer an opportunity to develop your strength. In addition, at a gym you should be gaining support and advice from qualified staff. Choose what you feel happy with. However, the most important point to make is to keep a record and develop an improvement - this will give you the motivation to continue.
If you are a fairly fit person and want to stay fit with the time you have you need to set aside 20 minutes each day in your aerobic zone. If you have earned your fitness then maintain it by aiming for this level of exercise each day, which you can achieve by a daily 20 minute workout. The goal is not to let more than two days of rest go by between workouts. On the third day of inactivity your fitness will begin to slide.
• If you have 60 minutes available for exercise each week:
Aim for three 20-minute runs. For each outing run easy for five minutes then focus on maintaining a higher level of around 180 foot strikes per minute.
• If you have 80 minutes per week:
Three 20-minute runs as above and add two 10-minute strength-training sessions after two of your runs. The strength training will help you maintain joint and muscle integrity, which is going to be important when you have more time and can start clocking up more miles.
• If you have 100 minutes per week:
Three 20-minute runs as above and two 20-minute strength training sessions.
• If you have 120 minutes per week:
Two 20-minute runs, one 40-minute run and two 20-minute strength training sessions.
• Finally if you have 140 minutes per week:
As for 120 minutes, but slowly extend your long run.
The runs can be exchanged for another cardiovascular exercise such as a bicycle; however, if you are looking at shedding weight then running or jogging is your best bet. You could also exchange runs for walks while increasing speed.
The average person gains about half a kilo every year from their 30s onwards. Physiologically people become more sedentary and their bodies become less efficient at burning calories. So whether you want to lose weight or just maintain your weight from year to year you need to ensure your exercise is kept constant.
• Ms Borg is a member of the UK Guild of Health Writers.
The good thing about exercise is that it can be designed to suit you as a person, it can be adapted to fit into your life and with a bit of imagination it can be interesting to everyone. However, this is not what I hear from people to whom I suggest they introduce exercise into their lives. Excuses are all I hear - no time, have never done it, can't run, have more important things to do, it's too hot, it's too cold, it's raining. It is fair to say that I have probably heard every excuse there is for not doing exercise, so just for once can I ask you to look on the positive side and look for a reason to do exercise, and not avoid it?
Let's look at those who have never done exercise. The secret here is to start slowly but make sure you plan an increase in your effort. This will avoid you getting bored which is one of the most common reasons for stopping exercise. Plan how to develop your strength over a period of months. Aim for an increase or improvement every month, every week, every day - that's up to you.
There are always two options, one for those who can't afford the cost of visiting a gym and one for those who can. If you can't afford to join a local gym then take a look at your surroundings. One item you will have to invest in is a good pair of trainers. They should be bought for running; this will ensure a solid support for your joints and bones, even if you are not running. If you begin exercise without this type of support you may end up with an injury and that is definitely not the aim of this challenge. Loose, comfortable clothing is the next important addition; allow your body to breathe and not get in the way of what you decide to do.
There is a new advert to promote exercise in the UK, it shows two elderly people - the woman in a swimming costume, hugging a naked man. This is a side view so don't get excited, after all it is on billboards all over the country! The aim is to offer ideas for exercise; they are listed on the advert and include swimming, gardening, walking and sex among others. So there are plenty of ideas there, just remember that you need to set aside 30 minutes each day to dedicate to some form of exercise. I would suggest the following if you are in the above category i.e. not done exercise for a long time and have no desire to go to a gym:
• Walking - plan a route, extend it every day and ensure it has a small incline somewhere. The way to measure your progress should be an increase in time, and therefore speed; keep a record of your increases and improvements, this will be your reward.
• Swimming - as for the above plan, extend and record - only in this way will you see your improvements and reduce boredom.
• The stairs - yes you can use them to work the muscles of the legs, buttocks and develop strength. Once again plan, extend the amount and record your improvements.
• Weight bearing exercise - use cans, bottles and anything that you can grasp and lift to develop arms, pectorals and the muscles across the back and shoulders.
Those who have exercised regularly or who can go to a gym have a lot more options. The choice of cardiovascular machines such as treadmills, bikes, rowers and many others will offer an opportunity to develop your strength. In addition, at a gym you should be gaining support and advice from qualified staff. Choose what you feel happy with. However, the most important point to make is to keep a record and develop an improvement - this will give you the motivation to continue.
If you are a fairly fit person and want to stay fit with the time you have you need to set aside 20 minutes each day in your aerobic zone. If you have earned your fitness then maintain it by aiming for this level of exercise each day, which you can achieve by a daily 20 minute workout. The goal is not to let more than two days of rest go by between workouts. On the third day of inactivity your fitness will begin to slide.
• If you have 60 minutes available for exercise each week:
Aim for three 20-minute runs. For each outing run easy for five minutes then focus on maintaining a higher level of around 180 foot strikes per minute.
• If you have 80 minutes per week:
Three 20-minute runs as above and add two 10-minute strength-training sessions after two of your runs. The strength training will help you maintain joint and muscle integrity, which is going to be important when you have more time and can start clocking up more miles.
• If you have 100 minutes per week:
Three 20-minute runs as above and two 20-minute strength training sessions.
• If you have 120 minutes per week:
Two 20-minute runs, one 40-minute run and two 20-minute strength training sessions.
• Finally if you have 140 minutes per week:
As for 120 minutes, but slowly extend your long run.
The runs can be exchanged for another cardiovascular exercise such as a bicycle; however, if you are looking at shedding weight then running or jogging is your best bet. You could also exchange runs for walks while increasing speed.
The average person gains about half a kilo every year from their 30s onwards. Physiologically people become more sedentary and their bodies become less efficient at burning calories. So whether you want to lose weight or just maintain your weight from year to year you need to ensure your exercise is kept constant.
• Ms Borg is a member of the UK Guild of Health Writers.