Health and Fitness

Get Back To A Healthy Life: Part II – Exercise

Exercise Tips

 Weight training or cardio? Some trainers say cardio is pointless and weight training is the key. Others say it’s all about prolonged cardio. Furthermore, others say short bursts of cardio are the way to go.

How about a mix of both? Or better yet do what makes you happy! The point is to just get active. Exercise releases endorphins which decreases stress and improves your mood overall.

  • If walking is what you love, try and go for a walk most days during the week. Take the time to take in your surroundings, focus on your breathing and clear your head.
  • When jogging or running try and push yourself. Try and go that little bit further every time you run. Register for a 5km fun run, half marathon or even a marathon! Working towards a goal will keep you motivated and increase your drive. Make sure you wear a good pair of running shoes such as a pair of  ‘Easy On’ joggers  whenever you jog or run.
  • If you love swimming start or end each working day with a swim. Swimming laps will energise you and is great for a full body workout. Furthermore, water can have a calming effect.
  • Other activities include bike riding, hiking, tennis, badmintion, squash, water aerobics, step classes and roller blading.
  • Increasing muscle will also help burn fat. If you find gyms intimidating (trust me you’re not alone!) you can do simple strengthening workouts at home. Push ups, tricep dips and squats are simple exercises you can do at home, even while watching t.v.!
  • If your strength and mobility isn’t advanced, don’t worry, there are still plenty of exercises you can do at home. For example a device such as the In Chair Bicycle Exerciser  is easy to use and all you need is five minutes a day. It gives you a very low impact full body workout
  • For anyone who suffering from mobility issues or who is just starting out and leads a sedentary lifestyle can do simple sitting down exercises to get started!  Devices such as the Pedal Exerciser  allow you to simply sit on your lounge and just peddle with your legs. It’s a great way to get started! Another sit-down exercise involves and grabbing two cans of beans (or whatever is in your pantry) and practice raising them above your head 10 times!

The point is not to feel intimidated by exercise. It should always be a part of your life, not a chore. That is not to say that we all love exercise! For those who aren’t so keen, try adding bouts of incidental exercise to your day:

  • Park further away from the shopping centre or from work so you have a walk a few extra metres
  • Take the escalator or stairs instead of the lift. When you do take the escalator, treat them as stairs!
  •  If you’re at a desk all day try and do a lap of the office at least 3 times a day
  • Instead of getting your coffee delivered take a break and go out for some fresh air and grab a coffee
  • Even something as simple as going to speak to a co-worker instead of sending an email can make a difference

Experts have predicted that if we continue at the rate we’re going, 80% of Australian adults will be overweight or obese by 2020![1] This is an alarming statistic considering we’re a country who prides ourselves on our love of sport and the outdoors. However, the key to reversing our position is perhaps not about focusing on weight loss but focusing on health. It’s time to throw away the fad diets and the scales and focus on regaining our health and happiness.

It is important to make an appointment to see your doctor so you can have a full check-up and obtain a greater understanding of your body. That way, you’re aware of your health and physical limitations which makes it less likely that you will fail. Remember, it’s not about big dramatic changes. Small simple adjustments are enough to make a big difference!

Good Luck!


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