Your fitness activities needn’t be confined to a gym or even done at a set pace. People who add an extra 30 minutes of activity to their day, even doing mundane things like cleaning the backyard or climbing stairs, reap the same cardiovascular and weight-loss benefits as people who take part in structured exercise programs. So walk instead of taking the car and use the stairs instead of the lift.
>> How much is enough? In terms of overall health benefits, it doesn’t matter what you do to get in shape, just as long as you burn at least 1000- 2000 Calories a week in activity. On the low end, that’s equivalent to a daily 30-minute walk at 5.5 kmph.
>> Do what you love. Another way to sneak exercise into your life is to choose an activity you enjoy- something that doesn’t feel like exercise, even though it is. If you do what you’re good at and what you like, you’ll find fitness activities you can enjoy for years. Swimming provides, a moderate work-out that’s easy on the joints.
>> Choose your time. Some studies have shown that people who exercise in the morning are most likely to stick with an exercise routine. This may be because, by getting their exercise in before the day starts, they avoid last-minute appointments and decreases in motivation by the end of the day that can thwart even the best intentions. But what if you’re not a great morning person? The best time for you to exercise is whatever time works for you.
> Focus on fundamentals
Before you throw yourself into an exercise program, brush up on some of the basics. These tips will help you develop a safe, fun routine that will last you for the long haul.
>> Warm up, cool down. For best results, start each exercise session with a warm-up: five to ten minutes of moderate aerobic activity that heats up your muscles, making them more pliable and less likely to strain or tear. Get your blood flowing well by walking at a moderate pace (5-6 kmph), cycling on an exercise bike (65-75 rpm) or circling your arms and marching in place.
End every aerobic session with a cool-down (about half as long as your warm-up), during which you gradually reduce the intensity of your exercise. This prevents blood from pooling in your veins, which could make you dizzy. Follow your cool- down with some stretches designed to loosen up the muscles you’ve just exercised. (If you stretch cold muscles, you’ll run the risk of a strain or a tear.)
>> Dress for success. Choose clothes that allow free movement. Stretchy knit materials and elastic waistbands are ideal. Don’t head out for a walk in street clothes, such as jeans, that rub against you as you move. Dress in layers, so you can remove your outer clothing as you warm up. For your first layer, choose something that keeps moisture away from your body. Avoid cotton, which absorbs sweat and leaves you feeling clammy.
>>What about shoes? Certain sports require specific kinds of footwear. Aerobic shoes are flexible, moderately cushioned and have soles that facilitate movement in all directions. Running shoes are stiff, highly cushioned and designed for forward movement. if you wear running shoes to an aerobics class, you may have trouble doing side-to-side steps and risk ankle sprains. If you jog in aerobic shoes, your feet may not feel stable and will get jarred by the impact. Either choose cross-training shoes, which are suitable for several kinds of exercise, or match your footwear to your main activity, whether it’s walking, running or aerobics.
>> Don’t forget to drink. Keeping hydrated is important before, during and after exercise to prevent dizziness, cramps, exhaustion and even collapse. Drink a tall glass of water 20 minutes before you exercise and sip from a water bottle as you continue—about 60m1 every ten minutes. Don’t wait until you’re thirsty—by then, you will already be dehydrated. Have another glassful of water when you finish.
>> Start slow, think big. Many people launch themselves with enthusiasm into an overly ambitious exercise program, push themselves to the point of soreness or injury, then get discouraged and give.up. It is better to think in terms of attainable, intermediate goals that build on one another. Start by working to just beyond your present fitness level, then gradually increase the duration, frequency and intensity of your activities.
You might aim to improve your cardiovascular endurance by pedaling a stationary bike for 30 minutes most days of the week. Set an initial goal of cycling for 15 minutes every other day. Once you’re comfortable with that routine, increase your time in five-minute intervals. Finally, add sessions one by one until you’re cycling for 30 minutes, six days a week.