Keeping Fit

You don't have to slog it out in a sweaty gym to maintain your fitness. Simply boosting your levels of general daily activity can massively improve your health and energy.

Importance of exercise 

The pressures of home and family life can also mean it feels as if there's little time left to fit in exercise. It's certainly tough to get started. So, it's worth thinking about what you gain from regular exercise and making even a partial improvement to your fitness.

• Physical inactivity is an independent risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of dying from a heart attack
• Conversely, exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure
• Being physically active can bolster good mental health and help you to manage stress, anxiety and even depression
• Regular exercise as you age keeps you strong, mobile and less dependent on others
• Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance
• All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women
• Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain

Finding the right exercise

Some people hold back from getting fit because they feel self-conscious about their ability or body and want to find an activity they can do on their own, but organised classes and sports clubs can provide you with support and motivation, as well as a chance to make new friends. You're more likely to enjoy it, and to stick with it, if you exercise with friends. Plus, friends won't mind how well you do or what you look like. Remember to dress comfortably and warmly, in several layers which you can reduce once you warm up. If you're interested in football, hockey or other team sports, for example, many local clubs will have several teams of varying abilities, while there are plenty of aerobics or yoga classes specifically designed to cater for beginners. You're never too old to learn to swim, or you can take classes to improve your technique if that's what's holding you back. But many activities can be done by yourself, and require neither technical expertise nor much in the way of equipment or expense - just your willingness to give it a go.
Listed below are some of the best, easiest and most popular ways to start getting fit, as well as some suggestions for alternatives, plus organisations that get you started or put you in touch with a local club.

Walking

Most of us walk at some point each day but we do it far less than we used to – the government calculates there's been a decline of more than 20 per cent in the number of miles walked since the mid-1980s. But walking's the simplest and cheapest of all exercises, and making it a regular activity and focusing on the intensity or distance covered can greatly increase your fitness. Walking improves the condition of your heart and lungs (cardiovascular fitness) and works the muscles of the lower body. It's a weight-bearing activity, so it may improve bone density, yet it's also low impact, putting less stress on the joints than some other forms of exercise. Aside from the health benefits of walking, some of the country's most beautiful scenery can only be accessed on foot, so if you don't try walking, think what you're denying yourself. Walking up hills expends more energy - even walking down again uses more energy than walking on the flat, but if you don't think you're ready for the hills yet, boost your fitness by walking just about anywhere. You could try power walking in the park, for example: the idea is to walk at such a fast pace that it would actually be easier to break into a run. You burn more calories walking at this speed than you would running at the same pace. If you do little activity at the moment, the following tips can help kick-start your walking programme:

• Walk, don't drive, to the local shop. If you have a lot to carry, take a small rucksack.
• If you have children, walk them to and from school as briskly as you all can manage.
• Get off the bus or train a stop or two early. This will give you some extra daily exercise - and might even reduce your fare.
• Take a walk during your lunch hour. Half an hour's walk after a meal will cut the amount of fat you store by using it to fuel your exercise.
• Once a week take a longer walk along a completely different route to keep things interesting.

Running / Jogging

Running might just be the ultimate way to get fit: it's cheap, can be done anywhere, at any time and, most importantly, is very effective. There's really no difference between running and jogging, although jogging is often used to describe running at a slow pace. Whatever you call it, all you need is a good pair of running shoes and a little enthusiasm. As long as you're healthy and take it easy to start with, anyone can run. If you have a history of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery or are pregnant, consult a doctor first. As a high-impact activity, running may maintain or increase bone density, helping to offset osteoporosis. But it can also put more stress on your joints than lower impact activities such as walking and cycling, especially if you're overweight. Again, if you're concerned, consult your GP. As with all exercise, you must warm up first. Start by walking at a brisk pace, then gradually break into a slow jog. Run at a pace at which you can still hold a conversation, but which definitely feels harder than walking. If you're getting too breathless to talk, slow down or walk for a while until you're breathing more easily.

To begin with, aim to run/walk in this way for ten minutes in total. Do this every second or third day, gradually reducing the walking time and increasing the running until you can run for the full ten minutes. At the end of each session, warm down by finishing with a slow jog or brisk walk until your heart rate and breathing have returned to more normal levels. Stretch while your muscles are still warm. Next, start to increase the total duration of your run by a minute or two every third session, until you can manage 30 minutes three times a week. Even if you're feeling good, don't be tempted to increase  your running time by more than ten per cent each week.

Many people are put off running because they find it boring. For this reason, it is important to get a bit of variety in your running. There are many different sorts of running – road running, cross-country running, fell running (running in the hills), or you could run at your local athletics track, or even on a treadmill at the gym (though running on a moving treadmill uses less energy).
Other ways to stay motivated include:

• Have a clear aim, such as competing in a local fun run or being able to run non-stop for an hour.
• Be realistic. Don't commit to run a marathon in three months if you've never run before.
• Think of yourself as a runner and make running a habit, just like cleaning your teeth. 
• Keep a diary. Record your progress, the time of day, weather, how you felt, where you went and so on.

There are running clubs in most towns that welcome new runners of all ages and standards. Your fellow runners will be able to encourage you and can give you advice on appropriate clothing and other kit.
 

Swimming

Swimming is another popular way to start getting fit because most towns have a pool, it's still relatively inexpensive and you need even less kit than you do for running. Most pools also offer lessons if you're a non-swimmer, or you haven't swum for years and want to improve your technique. Swimming is a great way to tone up and trim down, because to swim you need to move your body against the resistance of the water. Just swimming a few lengths involves most of the major muscle groups, giving your body a good workout. And if you crank up the pace, you'll get a brilliant aerobic workout, too. Swimming is also an effective form of fat-burning exercise: because you can swim at your own pace, slowly if you wish, you can keep swimming for long periods, and maintaining your staying power is a vital goal in fat-burning exercise.The other big advantage is that water supports your weight and takes the stress off your joints, so you can put your body through a good workout without your knees, hips or spine paying the price.
Research shows that exercising in waist-deep water reduces the pressure on joints by 50 per cent, while exercising in chest-deep water reduces it by as much as 75 per cent. This can also make it a great exercise if you're recovering from an injury that means you can't run or play your normal sport. However, while this is great if you have joint problems such as arthritis, it won't build up much protection against the brittle bone disease osteoporosis because it's not a weight-bearing exercise, so you make want to alternate swimming with other activities.
 

Cycling

Many of the short trips we make by car are ideal for a quick spin on the bike, plus you'll be helping to protect the environment. A staggering 70 per cent of all car trips are less than five miles.

Some of the main benefits of cycling are:

• A healthy heart. A major study of more than 10,000 people found those who cycle at least 20 miles a week are half as likely to have heart problems as those who don't cycle at all.
• Weight control. Some research suggests we should be burning up at least 2,000 calories a week through exercise (actually far more than used by the recommended 30 minutes of moderately intensive exercise five times a week). Cycling burns about 300 calories an hour, so if you do it twice a day, the numbers soon add up.
• It can be part of your routine. If you're worried about making time for exercise, why not see whether it's feasible to cycle to and from work, which would incorporate excellent exercise into your normal daily routine.
• Because the bicycle supports your body, cycling isn't necessarily a weight-bearing exercise. This means it's good for people with certain bone and joint problems because it puts very little pressure on them, but it makes it less effective for protecting against osteoporosis.

Dance

Dancing is largely an aerobic activity that improves the condition of the heart and lungs, as well as testing your balance. To dance for any length of time also requires muscular endurance and motor fitness. Many people think they can't dance because they have poor coordination, but anyone can dance. The main purpose is to enjoy moving to music, so dancing is suitable for people of all ages, shapes and sizes. As with most activities, it's a matter of starting gently and building up to the right level of activity. See if your local college, social club or leisure centre runs classes. As well as keeping you fit, something like a salsa class is an easy way of meeting other people.
 

Football

Football is a multiple sprint sport requiring players to spend some of their time sprinting and other times running fast or slowly, walking or even standing still. Varying degrees of fitness are required, depending on the player's position in the team, the amount of time spent on the field and the level at which the game is played, but a full 90-minute match, for example, demands high levels of aerobic fitness.

Gym

The gym can be a good place to work on overall aerobic fitness and build muscle strength, or just somewhere to exercise on days when you can't face the cold or the rain. Gym-based activities include aerobic exercise such as running, rowing or cycling machines, weight training, and classes, such as aerobics or aerobic dance. All ages and fitness levels are catered for and improvements can be measured and exercise programmes tailored to your needs. Check your instructor is qualified to recognised standards, especially if you're weight training. Incorrect technique can easily lead to injuries or make existing problems worse.

Racket sports

Racket sports, especially squash, have a great reputation for fitness, but beware: to play racket sports safely and prevent unnecessary injuries you need to be properly prepared - and already pretty fit.

Racket games, like squash, tennis and badminton, come under the heading of multiple sprint sports, which tax all the energy systems and require a combination of skill, stamina, strength, power and reaction time. These are sports one should get fit to play, rather than play to get fit. The most likely causes are a lack of fitness and a failure to warm up and stretch before playing. Those most at risk are people who are highly competitive and often under a great deal of stress. These people should ensure they play regularly and often (at least once a week) and that they also train for the sport. They should also ensure they have enough time to warm up and stretch before playing
 

How much exercise?

When we get home, we think nothing of spending the evening sitting or even lying down in front of the TV. If that sounds like your routine, then it's important to remember any exercise at all is better than none. Many people's views on sport and exercise were formed during school PE lessons – endless laps of a muddy field, or standing around shivering in T-shirt and shorts, hoping the ball didn't come near you. Most of us have seen film of people running a marathon who look ready to keel over. Not surprising then that many people regard exercise as something miserable that has to be very, very hard to do you any good. It doesn't. In fact, there's a well-established theory backed by increasing amounts of evidence, that mild to moderate physical activity is, for most people, the best way to better health. However, unless you do something you enjoy – or can at least put up with – you won't stick at it. Similarly, if you start off doing too much too soon, you'll get fed up and stop, get injured or even make yourself ill. So what's the right amount of exercise to get fit and healthy without injuring yourself in the process?
 

Recommended activity levels

To avoid obesity, heart disease and other life-limiting conditions, the following are recommended:

• Adults should do a minimum of 30 minutes moderate-intensity physical activity, five days a week.
• You don't have to do the whole 30 minutes in one go. Your half-hour could be made up of three ten-minute bursts of activity spread through the day, if you prefer - it's the total that matters.
• The activity can be a 'lifestyle activity' (in other words, walking to the shops or taking the dog out) or structured exercise or sport, or a combination of these. But it does need to be of at least moderate intensity, again measured by it making you slightly breathless or a little warm.
• People who are at specific risk from obesity, or who need to manage their weight because of a medical condition, need 45-60 minutes of exercise at least five times a week. For example, if you have diabetes, it will be much better controlled if you exercise like this.
• For bone health, activities that produce high physical stresses on the bones are necessary.

Older people

These recommendations also apply to older adults, assuming they're healthy and mobile enough to manage them. In fact, older people should take particular care to retain their mobility through daily activity. Specific activities to improve strength, coordination and balance are particularly beneficial for older people.
 

Safety first - avoiding illness and injury

Remember you're taking up exercise to improve your health, not to make yourself ill or injured. Bear the following in mind:

• Start slowly. If you haven't done much activity for some time, it's important to build up to the recommended activity level over a few weeks. This might mean starting with a walk of just five minutes.
• If you're not sure how hard you can work because of any health problems you may have, talk to your GP or practice nurse for help and advice. You shouldn't assume because you have, say, a heart condition or a bad back that you can't exercise. In fact, there are many conditions for which certain exercises are positively beneficial. But it may be that you need to rule out certain activities, or build up more gradually than other people – so get medical advice first.
• Pregnant women should also take medical advice about exercising. Exercising during pregnancy can be excellent for posture, and strengthening your abdominal muscles and pelvic floor, but there are also signs that mean you should consult a doctor first, such as bleeding, headaches or nausea, or if you have pregnancy-induced high blood pressure, or have had more than one miscarriage, for example.
• Eat sensibly. Often when we talk about a sensible diet, we mean eating a little less, but once you start exercising there's also the danger of eating too little and having too little energy. We all need a healthy, balanced diet that contains the right vitamins, minerals, carbohydrates and proteins, but if you're exercising you're burning energy so you need to make sure you have enough 'fuel'. Again, if you're unsure about the best diet for you, talk to your GP.
• Don't get dehydrated. During exercise our bodies get hot, and our main way of cooling down is to sweat, which means we lose fluid. On average, we lose one litre of fluid for every hour we exercise. The longer and harder you work, the more you'll lose and there's no way to be exact about how much you should drink. Try to drink 300ml to 500ml of fluid in the 15 minutes before your workout, then about 150ml to 250ml every 15 minutes during exercise. For moderate exercise of about half an hour, water is fine – for longer, more strenuous workouts, specialist sports drinks may be better.
• Warm up and stretch. Again, this is more important the longer and harder your planned exercise is, but it's a good habit to get into if you want to prevent injuries, such as pulled muscles.

The bottom line is that any physical activity, no matter how little, is better than none.
 

Finding time to exercise

For many people, the same computer-based jobs that have taken the physical element out of work also take up so much time that exercise is the last thing they feel like doing when they get home. The key to finding time to exercise is to realise two things:

• It doesn’t have to take very long – just half an hour a day, in ten-minute bursts if necessary.
• It can be built into your day-to-day life - it doesn’t necessarily have to be found as additional time.

If you're in employment

Despite advances in technology, many of us still spend more - rather than less - time at work. However, there are ways in which you can be more active:

• Go for a walk in your lunch break. Try to find at least three different walks and vary them throughout the week. It might even be possible to find an indoor walking route, incorporating stair climbing, for those inevitable bad weather days.
• Talk to your employers about promoting health at work. If they don't already, ask if it's possible to provide showers and cycle racks to encourage people to cycle to work. You might even be able to encourage them to provide subsidised membership at a local gym where you could go at lunchtime.
• Walk to and from work. If you live too far away, park further from the office or get off the bus or train one stop earlier – even a ten-minute walk will help as long as it is hard enough to get you slightly out of breath.

If you look after children

Having children can change everything about your lifestyle. Some parents find their activity levels drop and their weight increases as going to the gym or playing sport become more difficult. Here are some positive steps you can take:

• Exercise with your child. Take them to the local swimming pool or play in the garden or local park.
• Find out which local sports and leisure centres have crèche facilities, so you can exercise while your child is being looked after.
• Walk your child to school. Not only will this help you to be active, it will also help your child develop an early pattern of physical activity that might stay with them into adulthood.
• Find out if there are activities available at your child's school for the local community. Many schools use their facilities for sports and exercise classes in the evenings and at weekends.

If you're based at home

• Plan your week so you have to walk to the shops frequently. By going often you'll only have to carry light bags of shopping back.
• Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work in the garden or – if you have the space and can afford it - install some gym equipment, such as a mini trampoline or rowing machine, for example. Failing that, invest in a skipping rope.
• Look for community-based activity programmes in your local area. These don't have to be fitness classes, just anything that gets you moving. Conservation groups can be a great way to get involved in improving your local environment and being active at the same time. If you have medical problems your GP may be able to refer you to a local gym, sports centre or exercise programme at reduced cost with an 'exercise prescription'.

The early bird

If your normal day really doesn't let you incorporate exercise, one option is to get up earlier. If you normally set the alarm clock for 7.30am, set it for 7am instead and use the extra half-hour to go for a brisk walk or even a swim if you have a pool nearby. We all experience exercise differently at different times of the day because of our individual biological cycle, and you might not be a 'morning person', but it's worth a try as exercise first thing can really wake you up and leave you feeling invigorated for the day ahead.
 

Night owls

Alternatively, if you're not an early bird, consider looking at how you could use any free time you have in the evening to increase your activity patterns. Most of us spend a lot of time sitting watching TV in the evenings, but you could buy some home exercise equipment and work out while you're doing it.
Experiment to find a time for exercise that suits you best.
 

Maximise your exercise time

• Make an appointment to exercise - and write it in your diary. You could also record what you did in your workout, so you can keep track of your achievements.
• You can extend this idea by making a real appointment with a friend, colleague or relative to exercise together. If you've arranged to meet someone, you're a lot less likely to skip it.
• Keep some exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the boot of your car. By having the right clothes handy you can exercise whenever you get an unexpected free 15 minutes or a sudden burst of enthusiasm.
• Consider taking active holidays such as a cycle tour or walking holiday. You still need to get your exercise five days a week, but getting in shape for your holiday might be a good incentive, and if you enjoy it enough it might inspire you to keep it going when you get home.
• If you own a car, leave it at home as much as possible and walk or cycle to the shops for those small things such as milk or a newspaper.