Easy exercise

If you’ve ever joined a gym you’ll know that one of the first questions you’re asked is “what do you want to achieve?”

If your goal is to increase the amount of physical activity you do then it will help to think about your answer to this question.

You probably already know that exercise can help you to lose weight and increase your strength and stamina. But did you know that it has other benefits too?

For instance, exercise can also help to reduce your risk of heart disease, stroke, and even some cancers.

It can reduce your risk of developing type 2 diabetes.

And that’s not all!

Exercise can give you a mental boost, reduce your anxiety levels and even help you deal with stress.

If you’re feeling run down, try a little exercise, it can boost your immune system. And because exercise can improve your self-esteem and confidence too, it will quickly make you feel better about yourself.

It can even help you cope with depression by improving your mood and helping you sleep better.

In fact, you’ll struggle to find something that exercise won’t help with!

Current recommendations are that adults should do at least half an hour of physical activity, five times a week.

If you still shudder at the memory of school sports days, there’s good news…this daily half hour doesn’t have to be all at once – you can break it up into more manageable chunks. And this means you don’t have to dig out your old tracksuit; just be more active in your daily life.

Walk 10,000 steps

One easy way to increase your activity levels and fitness is to aim to walk 10,000 steps a day.

You’ll need to buy a pedometer, which clips to your waistband and keeps track of all the steps you take. And remember, whether you’re pottering around the kitchen, doing the shopping or walking the dog, every step counts!

You might find you’re some way off 10,000 steps but that’s fine. Increase the distance you walk every day and it will soon add up.

Here are some ideas to help you fit in getting fit.

• If you take the bus to work, try getting off two or three stops earlier and walk briskly the rest of the way. Do this on the way home too and you’ve already done a third of your 30 minutes.
• If you work in a building with stairs and lifts or escalators, decide to use the stairs whenever you can – it might be hard at first but it will become easier the more you do it.
• Is there anyone else at work who wants to be more active? Why not join forces and start a lunchtime walking group? It can be easier to stick to your plan when others are doing it too.
• If you drive to the supermarket don’t look for a space close to the entrance – find a spot as far away as possible.
• Walk the dog, and take the whole family with you – you get to spend time with the kids and everyone benefits from the extra activity.
• Instead of a cigarette or coffee break, take a walk around the block.
• Don’t put off housework or DIY – get stuck in to physically demanding household chores.

Exercise excuses

Many people feel they don’t have time to exercise. But remember, increasing your level of physical activity doesn’t mean running a marathon every day. Try using some of the tips above to fit activity into your daily routine. It’s easier than you think.

Finding time for work and family can seem hard enough without trying to fit in exercise. But lots of activities can be done with your partner or the kids. For instance, the whole family could take the dog for a walk, put on your favourite CD and dance around at home for ten minutes, or buy a child-friendly exercise DVD to do with the kids.

Support and encouragement is really important when you make any lifestyle changes, so get your friends and family to help. If no-one wants to join in, you could find out about local groups in your area – perhaps there’s a beginner’s jogging group or a friendly cycling club.

Lots of people are in the same boat so if you don’t have access to the internet, check local papers or ask around at work.

Most people will benefit from increasing the number of steps they take but if you have high blood pressure, joint problems or any other concerns about your fitness you should consult your GP before you start a new exercise programme.