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Get fit |
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If you're one of those people full of good intentions to get fit, but you never quite get around to it, then this leaflet may be just what you are looking for - because the good news is that you don't have to buy expensive equipment, special gear and a gym subscription to stay healthy.SOME DAYS I WOULD RATHER WALK THAN TAKETHE CAR OR THE BUS, BUT I JUST DON'T HAVE THE TIMEThere will always be exceptional days, but if you build in a walk at lunch time, or when taking the children to school, as part of your normal day, you won't have to think twice about it. BUT I’D LIKE TO JOIN A GROUP - BEING WITH OTHER PEOPLE HELPS ME KEEP GOING If you decide to lake up a new activity the chances are you will have fun and make new trends. Join a class at the local sports or leisure centre some centres run a creche for younger children, or you can sign up the whole family for different classes at the weekend. Choose from badminton, tennis, martial arts., aquacise or swimming. Arrange to meet up with a friend to go dancing. Choose from linedancing, salsa, jive, bhangra, cajun or ballroom dancing. If you want to learn an excrcise routine, it is best to join an aerobics keep-fit or yoqa class. Ask at your library or local leisure centre for details. Some libraries have fitness videos and tapes for hire. HEALTH WARNING If you are not used to exercise, start gradually and build up slowly over a few weeks. And make sure that you are wearing suitable clothing and footwear for the activity you are doing. Stop before you feel exhausted or if you feel pain in any part of your body. It you have been ill recently, suffer joint problems! are very overweight or if you are over 40, consult your doctor before taking any form of strenuous exercise. |
HOW MUCH PHYSICAL ACTIVIITY DO I NEED?The latest findings from experts show that we need 30 minutes of brisk physical activity five times a week to improve our health. This means any activity which makes you slightly out of breath.If you are not used to exercise, start with two 15 minute periods of activity a few days a week and gradually build up to 30 minutes, 5 days a week. WHAT ACTIVITIES CAN I DO TO IMPROVE MY HEALTH? We all do some exercise every day - walking to the station or the shops. running up and down stairs and gardening. These are activities which keep us active but may not require too much effort. Maintaining physical fitness takes more of a conscious effort. Cycling, skipping, roller-skating and even juggling are all enjoyable pastimes and you don't need to go further than your local park. Swimming is one of the best all-round forms of exercise you can do - most areas have at least one public swimming pool. HOW CAN EXERCISE HELP ME TO BE FIT AND HEALTHY? Exercise can: - improve your circulation by helping your system to work in top gear rather than just tick over - help your immune system to produce more white cells to fight infections - reduce the chances of your body developing conditions like arthritis, high blood pressure, diabetes. stroke. osteoporosis (Brittle bone disease) or heart disease in later life - lift feelings of mild depression - burn off extra weight build up stamina - protect against the effects of ageing on the body. - improve flexibilily and mobility - help you sleep better - and some people even find that regular exercise improves their sex lives too. SOUNDS GOOD, BUT I KNOW I WON'T STICK TO IT The more that regular physical activity becomes par or your everyday life, rather than something you have to make a special effort for, the less likely you are to give up. Some things you ran do on a daily basis are: - instead of having your newspaper delivered, walk to the shops to buy a paper. The same goes for milk, bread and other fresh foods - walk to the post box to post letters - keep or borrow a dog to take for walks - get off the bus or train a couple of shops early and walk the rest of the way - take the stairs instead of the lift or the escalator - park a short walk away from the shopping centre or cinema - at weekends leave the car behind and walk instead - go for a canalside walk - take an evening stroll in the summer months |
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