Leading An Active Lifestyle

Physical activity is an important part of a healthy lifestyle. Our bodies are designed for movement yet most people don't take enough exercise. Images of skinny, lycra-clad models can be off-putting to larger men and women contemplating improving their fitness. Exercise doesn't have to be like that. Many activities, which have nothing to do with lycra, are nevertheless great for calorie burning and general health. The secret is choosing a range of activities, both daily and recreational, which you enjoy and can do regularly.

The Benefits of Exercise

It is true that exercise helps burn extra calories and speeds up weight loss. But studies also show that fit people have healthier hearts and less chance of developing diabetes and some types of cancer. It is a surprising fact that you don't have to wait until you are slimmer to enjoy these advantages.

American research on overweight people who exercised regularly showed they had healthier hearts than thinner couch potatoes. The other value of exercise is the fantastic effect it has on your mood. Taking part in physical activity boosts the natural supply of endorphins; chemicals in our brain which create a feeling of happiness and contentment.

Daily Activities

Bringing exercise into your routine is more than making time for new sporting activities. It is about re-thinking your day to burn those extra calories. Taking the stairs instead of the lift, walking instead of driving, getting off the bus a stop earlier can all help. Vigorous cleaning and gardening are also great ways to be active in your own home. Set an initial target to increase the time spent in daily activities by 30 minutes a day. Aim, over the next few months, for a minimum of 90 minutes per day.

Recreational Activities

If you are new to exercise, it is best to start slowly and build up. Muscles which have spent the last 10 years dormant do not respond well to sudden bursts of sprinting! Sprains, back injuries and even hernias can result from exercise programs which are too ambitious. It is a good idea to consult your doctor if you have high blood pressure, are taking any prescribed medication (except contraceptives), or if you have a Body Mass Index over 30. For most activities, the only essentials are a good quality pair of training shoes and loose fitting, comfortable clothes.

The list below gives some ideas for recreational activities you might like to try. Using your physical activity checklist (available to print at the end of this page), decide how you can fit in more recreational activities. Set an initial target to increase your participation time in sports and exercise by 10 minutes a day. Aim, over the next few months, for a minimum of 30 minutes per day. The list below shows how many calories can be burnt off in typical activities. In comparison, watching television burns off only 37 calories an hour, so it's time to get off that sofa!

• Walking Briskly = 225 Calories per Hour
• Digging the Garden = 250 Calories per Hour
• Mowing the Lawn = 275 Calories per Hour
• Cleaning Windows or Car = 225 Calories per Hour
• Children's Games e.g. Jumping = 250 Calories per Hour
• Carrying Shopping or Boxes = 300 Calories per Hour

Gyms

Quality gyms have experienced instructors who can provide individual exercise programmes. They will also check your fitness and health before allowing you to use the equipment. The type of exercise offered by gyms includes group classes, weight lifting and cardio-vascular machines, e.g. stationery bikes. These machines work the major muscle groups helping you to burn off more calories. Many gyms have beginner classes where extra advice and support is given. Membership of a gym can cost £20-£70 per month but many local authority gyms allow you to pay per session.

Running/Jogging

This is the best exercise for weight loss and it's free. Care should be taken when starting a running programme to avoid injury. Start with 15 minutes of brisk walking over a planned route, working up to gentle jogging after a couple of weeks. Once the exercise becomes comfortable, run a little faster or increase the length of your route. As a guide, you should aim for 30-40 minutes every day. Women should consider running with a friend in the darker winter evenings. Apart from fat burning, the other advantage of running is that it strengthens bone and helps prevent osteoporosis.

Swimming

A great exercise for larger people as water supports your body weight and reduces the risk of injury. Many pools have ladies only nights, or early morning lane swimming when the pool is child-free. Swim vigorously to get the full benefits. You should feel slightly out of breath but not in any discomfort. Aqua-aerobics is a fun way to exercise in the water to music and is offered by some pools.

Swimming

Many areas have clubs which offer badminton, football, hockey, rugby, cricket, bowls, hill walking, cycling and golf. The list is endless. Your local sports or community centre is a good place to start. The Internet can also provide useful information on local sports and activities.

Whichever way you choose to increase your physical activity, the most important thing is to keep going. A gentle start with sustained progress can do wonders for your weight, body shape, energy levels and self-esteem. It has been said that the hardest aspect of exercise is putting on your training shoes and walking out of the door. This is certainly true. Finding a time of the day when you can exercise regularly will help as your body will then get used to a morning or evening exercise session. Although it can be difficult to get motivated initially, the huge benefits of exercise can carry you through stressful and challenging times in your life. Try it and see what I mean.

Certain foods and drinks may help exercise. The High Carb foods in the lists in the previous section will help maintain muscles. It is also reported that people who eat Guarana, a herbal ingredient of Zotrim, feel more energetic. This could be because Guarana is a natural source of caffeine. When exercising, it is important to drink at least 4 pints (2 litres) of water a day. Sports drinks are not recommended if you are overweight, unless you are exercising vigorously for at least 90 minutes a day.

Use the following file to help monitor your physical activity:
physical_activity.pdf

The following document will help you plan for long term success:
setting_realistic_targets.pdf