Step Out And Stay Fit

 

 

 

 

Step Out and Stay Fit

friday, 30 march 2016

Anything you do to get fit or stay fit is better than doing nothing!

Where to begin

Start with the basics and try to make it a daily habit. Do not overdo it with strenuous exercise. Warm up by walking and gentle stretching.

How much exercise should you do and how often?

Keep it simple stupid (KISS). If you begin on a program which is very rigorous, it will be too tiring and difficult to keep to the schedule. Research has shown that exercising for 30 minutes a day for four to five days a week or about 150 minutes per week is beneficial for your health. 

Gym or Home?

Going to the gym can be motivating especially when you have a buddy to boost you along. It also gets you out and a personal trainer can really help you to tone up. But the gym is not for everyone and some people prefer to go it alone. Starting an exercise program at home can also be rewarding, and there are many walker and exercise groups that are free or very cost effective. 

You can even get a personal trainer to help you get started at home. The internet is a great source of exercise and fitness programs.

Pleasure

It is vital to find an activity that you can enjoy doing otherwise you will see it as a chore and lose interest quickly. Walking, swimming and riding a bicycle are great ways to begin exercise programs. 

Diet 

Exercise determines how our bodies look whether you want to lose weight or just tone up. But diet determines actual weight loss. Burning off calories If you eat more than you exercise you will still put on weight. When I say diet, I mean healthy eating not dieting…

When you deprive yourself too much then you crave those foods even more. Find a happy medium and do not expect to lose weight immediately. Fast off, fast on. So losing about a kilo a week will help you maintain the loss. 

While weighing yourself can show how much you lose, it is not necessary to purchase scales. Clothes can also show results, especially when you can fit that outfit that has been hanging in your wardrobe forever.

Medical conditions

Keeping fit can also improve our overall health and help combat medical conditions such as diabetes and obesity related illnesses. 

Mental health

Physical exercise strengthens the body and mind. You may have noticed that when you are stressed, your muscles become tense especially in your neck, back and face. Exercising is an effective way to combat the stress and anxiety. It will also give you a break from the monotony of what you are doing. 

Always consult your doctor or health centre before beginning any exercise program. Still not sure how to begin a fitness program? Don’t worry, in next week’s column a personal trainer/nutritionist will share secret tips and tricks about exercise and fitness.