TODAY’S article is aimed at those of you who have not done any exercise for a long time, maybe never, but feel that the new year brings a fresh incentive to start getting a little fitter.
Guidelines constantly change on how much exercise we should take for optimum health, but here are the latest recommendations for a complete novice:
How much should i be doing?
For general health benefit, adults of all ages should achieve a total of at least 30 minutes moderate activity a day on five or more days of the week. Moderate activity means any activity that leaves you feeling warm and breathing more heavily than usual. You don’t have to be completely out of breath or work up a sweat.
Why 30 minutes?
Any increase in activity will benefit your health, but research shows that 30 minutes of moderate intensity physical activity on five or more days a week is the amount needed to keep the lungs, heart, muscles and bones in good working order. You can split the 30 minutes up into two bouts of 15 minutes or three bouts of 10 minutes.
If 30 minutes a day sounds a lot to you
Then start with five minutes at least three times a day and build up gradually to the 30 minute target. If you are limited by a health conditions such as arthritis – don’t worry any amount of additional activity will make a difference.
As soon as you start to become more active you will notice the following changes:
You will feel better, have more energy and start to enjoy life more. Your concentration and sleep patterns will improve. You will relax more easily leading to a reduction in stress and anxiety. This will lead to you feeling more self-confident and give you a sense of achievement. If you are exercising out of doors or in a group this will keep you in touch with other people and you will make new friends.
After 10-12 weeks,add in some weight training and stretching and you’ll have a plan that you can stick to for a lifetime.
Please email any questions to [email protected] or visit www.getfitstayfitspain.com
Aliosn has been the fitness writer for the Euro Weekly News since 2001, and is a member of the Register of Exercise Professionals (REPS).