We all know the benefits of exercise. But it’s easy to get out of the habit. Particularly if you haven’t exercised since youth or you’ve just had a baby.
In such situations, getting back into an exercise routine can seem daunting with many obstacles to overcome - including time, cost and lifestyle. Even the smallest steps towards getting fit are steps in the right direction. It’s all about setting achievable goals. And, as the advice below proves, it won’t be long before you’re back into a personal routine and feeling fantastic.
Start small
Don’t rush into a tough exercise regime. It may put you off. Start small and gradually increase the amount and frequency of your exercising. For example:
- If you’re at or around retirement age, you could start with just a half hour walk a few times a week and increase it over time
- If you’re a new mum or young to middle-aged you could start with an hour’s light work-out in the gym and increase it over time
- Swimming is ideal for all ages. Aim for a couple of swims a week, doing around 5-10 lengths to begin with and adding more as you improve
- If you’re considering jogging or the treadmill, don’t over-stretch yourself – start off at a slow pace for 5-10 minutes and build up gradually.
If you do fancy joining a class, pick carefully. Less strenuous forms of exercise may be a better to start off with. Here’s a couple of suggestions:
Pilates
Pilates is a series of movements (including stretches and balancing) which aim to help you use all of your muscles properly. The method you use is all-important. The movements require concentration and special breathing techniques. Overall it can increase your core muscle strength, flexibility and control. It may also help to reduce stress and anxiety. It’s suitable for all ages.
Yoga
Yoga is an Indian spiritual, mental and physical discipline now popular across the world. You may be familiar with some of the names of the postures involved – like the downward dog! It holds real benefits for you mentally and physically and can improve your core strength, flexibility and concentration. It’s great for all ages, and ideal for new mums wanting to get back into exercise.
Stepping it up
After a few months you may be ready to step up your exercise regime. That may involve joining a gym and doing high-impact classes. But make sure you choose carefully and find an option that suits your ability and your budget.
The average price of gym membership in the UK is currently around £30-£40 a month for adults (less for under 18s). So joining up for even just 6 months could see you spending £200 or more. To get an idea of what’s available in your part of the UK, take a look at www.gym-membership.co.uk/gyms.
If you don’t have that money to spend, look into what’s on offer from your local council or another community group. They’re usually considerably cheaper or even free. Find out what’s available in your area at www.ukfitnessnetwork.org.
There are many types of high-impact classes to consider when you get more confident and want to step it up a gear. Some of the most popular include Zumba, Circuits, Body Pump and Body Combat.
Healthy alternatives
Taking exercise classes at your local gym is not the only way to get fit. Here are some healthy alternatives you may also want to consider:
Activity |
Detail |
Pros |
Cons |
| Walking |
There are plenty of great walks you can do across the UK – from country rambles and woodland treks to city walks and child-friendly strolls. |
Free! And a wide variety of options to choose from. |
Not exactly an adrenaline rush for thrill seekers! |
| Cycling |
Leave the car at home and head to work – or play – on a bike. There are loads of cycle paths and established routes across the UK. |
Fresh air and a great way to reduce your carbon footprint. |
A decent bike and kit can be expensive, around £150-£200. So maybe look at getting one second hand and put the cycle into recycle! |
| Jogging |
Get yourself a decent pair of running shoes and hit the pavements of your local area or head down your local park. |
Free! And a great way to improve your cardio-vascular health. |
Impact of running on pavements can affect your knees and ankles. |
| Swimming |
Head down to your local swimming pool and start off with a few lengths, building up to more over time. |
One of the best exercises for your body as it uses all muscle groups and can even improve your mood too. |
Chlorinated water can make your eyes a little sore and can damage your hair too, so wear goggles and a swimming cap! |
Diet - let’s not forget healthy eating too. Make small but positive changes to your diet alongside exercise and you’ll feel the benefits
Take a health check before you start
Before you start getting back into exercise, it’s a good idea to take a quick health check – do it for free with The Co-operative Pharmacy’s online Health Assessement.
With just a few questions about your lifestyle and a few simple checks (e.g. your blood pressure and body mass index), you’ll get an idea of how healthy you are, any potential risks to your health and your own personal health goals.
http://www.co-operativehealthassessment.co.uk/