Getting Fit the Right Way
Headstrong - Wed, 18 Apr 2007
Be sure to choose an exercise routine that suits your physical condition and daily commitments.
We certainly do need to be physically active to give ourselves the best chance of maintaining good physical and mental health well into old age. But we need to choose an exercise to suit our physical condition,work and family commitments, budget and interests. Always consult your doctor before starting any new exercise program.
There’s no point exercising in a gym if you can’t stand it,and you dread going there every time. You are bound to give up, and then you are back to square one. Walking is an excellent exercise – it’s free, requires no specialized clothing, and you can do it where you like, with someone or alone. It’s not strenuous or high-impact like jogging, which can put strain on your joints. And you can enjoy the beauty of nature at a leisurely place.
Doing gentle exercise at first, then gradually building up the intensity, is the way to go. This way you can slowly build up your strength and cardiovascular fitness. You will find that your energy levels will increase, as will your balance, which is important for avoiding falls that can drastically reduce your quality of life. Physical exercise can reduce the risk of serious, debilitating and potentially fatal illnesses, such as cancer, heart disease, stroke, diabetes and dementia.
| “Choose an exercise to suit your physical condition, work and family commitments, budget and interests” |
Sometimes your exercise can be part of your everyday routine, rather than added to it. Gardening is a relaxing, and at the same strenuous, form of exercise. Just be careful to lift heavy pots the right way by keeping your back straight and bending your knees, using the muscles in your arms and legs to lift, rather than your back muscles. You can also ride a bike or a join a dance club – you’ll make new friends as well, which will enhance your enjoyment of the exercise. Swimming is a great way to exercise – it’s completely low- impact, great for improving your cardiovascular fitness, and perfect for exercising on those hot summer days. In winter most indoor swimming pools are heated allowing you to keep on swimming.
To get the best out of your exercise program, you need to do four types of exercise. You need to do some endurance exercise on at three days per week, preferably more. Thirty minutes is about right, but if you can only do less, that’s fine, just gradually build it up. You need to push yourself enough that you get a bit out of breath and work up a light sweat. Always stop if you feel any pain or have any significant breathing difficulties.