FITNESS & EXERCISE
Fit for what?
People talk about "being fit" ... but fit for what? You don't have
to be an athlete to be fit. Your fitness level should be in tune with your
lifestyle. You should have plenty of energy to climb stairs or take a brisk
walk, as well as performing other day to day activities without becoming tired
or gasping for breath.
Being fit not only makes you look and feel better, it has many pay-offs for
your health. It strengthens your heart and improves your circulation. It can
also help lower your blood pressure and blood cholesterol levels, control your
weight and reduce your stress levels, all of which reduce your risk of
suffering from serious illnesses such as heart disease.
All round fitness should include the three's' factors. First, stamina which
helps keep your heart and lungs healthy, muscular strength and 'stretchability'
to keep you supple and mobile. If you want to be collecting your old age
pension in a tracksuit and training shoes, the time to start is today.
Exercise
All exercise is good for your body, but the best exercises for your heart
are exercises which build your stamina. Stamina building exercise is any
exercise where you exert yourself continuously over a period of time. This
could be a brisk walk or jog, swimming or cycling at a good pace or an aerobic
workout.
A good session of any type of exercise releases pent-up tension. It can be
difficult at the end of a long day - but instead of slumping in front of the
telly, try a brisk walk, or a swim. You'll be surprised how recharged you feel,
how much extra energy you've gained.
The golden rules of exercise are to start gently, to build gradually, and to
do it regularly! To be effective, most experts recommend two to three sessions
per week of at least 20 minutes each time. Varying your activity helps keep you
motivated and makes exercise more fun; so why not look in at your local sports
centre or fitness club. Staff there are trained to help you develop a fitness
programme which will suit your ability.
Sport
"I'd love to try a new sport, but I don't have the time"
It's a common complaint and there's only one solution - make time. You should
aim to make exercise an enjoyable 'habit' so that it becomes a regular part of
your life - just like cleaning your teeth. You'll soon find yourself with
new-found energy which will enable you to achieve things more quickly and
efficiently - in effect making more time for yourself. Joining a class or
taking up a sport with a friend means you can encourage each other and adds
extra enjoyment.
Activities you may not have considered like golf, sailing, windsurfing,
tennis, pony trekking, canoeing, bowls and archery are available all over the
country. The Sports Council can give you more details about any new sport you
would like to get involved with. Or if these sound too exotic perhaps you
should think about activities, like walking, swimming or cycling, in a new
light.
There's something for all the family, whatever age, or stage of fitness.
Tips about exercise and a caution
- Try to sneak some exercise into your daily routine. Why not get off the bus
a few stops early and walk the rest? Use the stairs instead of the lift and for
short trips leave the car in the garage and enjoy the stroll.
- Remember to start slowly and build gradually.
- Exercise until pleasantly tired, but don't push to exhaustion. The right
level will leave you breathless but not speechless.
- Always warm-up to prepare your muscles before exercising and include some
gentle stretches.
- 'Wind down' your exercise session, don't stop suddenly following vigorous
exercise. Slow the pace of your activity to a comfortable level for a few
minutes at the end of your session.
- Leave an hour after heavy meals before starting exercise.
- Don't ignore pain - it's your body saying "stop!"
- Easy, rhythmic movements are best - cycling, swimming and walking are the
best all round forms of exercise.
BUT: You can start exercising at any time of life, but if you've not
taken any exercise for some time, are over 40, have recently been ill or have
any joint problems, check with your family doctor before doing anything too
strenuous.
Fitness is...
Finishing the day ... as fresh as you started it.
Feeling full of beans ... not down in the dumps.
Keeping up with the kids ... and giving them the occasional surprise!
Enjoying deep, refreshing sleep ... every night.
Trotting up stairs ... and still having enough breath to talk.
The passport to ripe old age ... with the vitality to enjoy it.
FITNESS IS AN ESSENTIAL PART OF HEALTH ...
FITNESS IS FUN!
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