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ISSUES: Fitness & Health
Chapter 1: About fitness
trainer, perhaps a group exercise class is more in line
with your finances.
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Time-based
– give yourself a sensible time frame in
which to meet your goal. An example might be to be
able to swim a mile after a month of regular swimming
sessions.
Having goals is also great for reminding yourself how much
you’ve improved and tracking your progress – think how
great you’ll feel if just a few months after you start jogging,
you can complete a 5km run.
Make exercise fun
If the thought of exercise fills you with dread, choose an
activity you enjoy. You don’t have to go to the gym to get
the health benefits of exercise.
If running puts you off, try an aerobics or dance class instead.
Or perhaps yoga or tai chi is more your style? Have a go at a
few things until you find some that suit you.
We’ve put together some of our favourites to give you ideas
– both moderate and vigorous intensity depending on how
energetic you’re feeling (see table below)
Once you’ve chosen an exercise you enjoy, you need to stay
motivated and stick with it. The following may help.
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Put your goal on paper and stick it on the fridge so
you have a constant reminder of what you’re aiming to
achieve.
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Use mobile phone apps to measure your progress.
Structured exercise plans as well as personal trainer apps
are freely available. If walking is your thing, download
our Ground Miles app and walk your way to health and
well being.
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Maybe you find it helps if you have a plan to follow.
We have a range of running training programmes for
different distances – if you’re just starting out, try our
walking programme or ‘walk to run’ 5km plan.
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Bring out your competitive spirit. Enter yourself into a
charity run so you have something to aim for, or join a
sports league that has regular fixtures.
Build exercise into your life
You’re likely to find it easier to do physical activity if you
build it into your everyday life. Try to spend as little time
as possible being inactive. You can include daily activities,
structured exercise and sport, or a combination of these,
into your weekly goal. It all counts. Here’s just a selection of
ideas to break down those barriers and get you more active
without realising it.
Moderate intensity
Vigorous intensity
Take a bike ride with the family.
Head to a martial arts class.
Go for a brisk walk – make it more interesting by listening to
some new music or a podcast while you walk.
Go for a run.
Go rollerblading – perfect for parks and proms.
Swimming, but really go for it – try racing with your kids.
Aquarobics is a good activity for everybody as the water
supports your weight.
Aerobics will get your blood flowing.
Volleyball – it’s a great team sport.
Hockey – this can be a great social opportunity.
Skateboarding – go on a downhill ride!
Cycling up hills – to keep going, think of the sense of
achievement you’ll have once you reach the top!
Gardening – make your outdoor spaces look enticing.
Basketball – you could sign up to a league.
Head out for a day hiking in the country.
Football – another great social sport.
Cleaning, such as vacuuming – it all counts!
Shovelling or carrying heavy loads – get your jobs done and
a good workout at the same time.
Go dancing – it doesn’t have to be a formal class, put some
music on and dance around the living room.
Train for a stand up paddle (SUP) race – the latest watersport
that’s fun for all the family.
Play rounders in the park.
Try trapfit – the new exercise trend that’s come over from
the US where you exercise using a trapeze!
Take on your friends in doubles tennis.
Try piloxing, a combination of Pilates and boxing.
