Exercise
For many of us (particularly those in mid to late life) the prospect of regular exercise can be daunting, but there is no getting away from the scientific fact that to maintain a healthy body and mind we need a balance of good nutrition and appropriate exercise. We all need to exercise regularly. Experts, such as the Harvard School of Medicine, say that we should aim to exercise five days a week. If you are diabetic, this increases to seven days per week. Caution is needed however if you have not been exercising regularly; you should build up the amount of exercise gradually. If you have any health concerns you should consult your doctor before embarking on an exercise programme.
Medical experts agree that we need a balance of the following three types of exercises: flexibility; aerobic; and resistance training (strength). Flexibility exercises include yoga and Pilates, aerobic would include cycling, stepping, running and swimming. Resistance training is essentially using weights and weight machines in a gym (but of course you can do press-ups and crunches at home). Remember to leave 48 hours between resistance training sessions to allow the body to recover.
You will need to create an exercise plan and, to support you in sticking to the plan, consider the following:
- Make exercise a priority - schedule the time in your diary.
- As much as possible choose activities that you enjoy or have an aptitude for.
- Change the programme regularly to ensure a good variety of activities.
- Research shows that exercising with a friend will support you in sticking to the plan.
- A Smart Health Support Smart Health Coach can support you in keeping on top of your chosen programme.
- Consider investing in a personal trainer for 4 - 6 weeks to train you how to exercise appropriately and safely. After the period with the trainer you should be well entrenched in the exercise habit.
- A less expensive option is group personal training.
- Find ways of rewarding yourself for adhering to the plan (not sweets, of course).
- Invest in a good quality pedometer (one that also counts steps). Research has shown that these devices will enhance your performance.
There are other ways of getting the right amount of exercise without going the traditional routes, one of which is the Green Gym. The Green Gym concept was originally developed in the late 1990s by Dr William Bird a general practitioner and the British Trust for Conservation Volunteers (BTCV). It is based on participating in outdoor conservation projects, for details visit http://www.tcv.org.uk/greengym/how-green-gym-works
Both physical and psychological benefits are claimed for volunteers who attend Green Gym sessions regularly. Oxford Brookes University independently evaluated the Green Gym projects and identified benefits from Green Gym tasks that are consistent with the benefits of conventional exercise programmes.
Also of interest is the 'Blue Gym'. This research is based on the value of natural water environments in promoting human health and wellbeing, visit: http://www.bluegym.org.uk/
Finally, be aware of just how much exercise you need to do to burn calories it is probably more that you think! Visit: http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm
Recommended websites:
At this site you can browse a large library of exercises categorised by ability level, muscles targeted, or equipment needed.
Your selected exercises can then be viewed. www.acefitness.org/exerciselibrary
At www.shape.com you can have access to a free virtual trainer, which helps you plan workouts and track your progress,
also you can view free workout videos.