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EXCERCISE
 Driving to the shops, to work, to
see friends, sitting in front of the telly, smoking & chewing
tobacco, drinking cups of sweet tea & coffee mixed with a staple
diet of samosa’s,
pakora’s, baklava and purified ghee (butter)! These are the
habits which have become the norm within our lifestyles today. We
seem to be
alien to the notions of healthy eating and regular exercise. Though
the research and evidence on the long-term benefits of exercise and
sport on social, mental, physical health and longevity of life are
well documented.
Regular aerobic exercise like the ones we have listed, which significantly
increase heart rate and leave you sweaty, can reduce depression, weight,
anxiety and anger whilst increasing our sense of well-being. Check
whether you have a healthy weight on our BMI
Calculator.
Exercise can also significantly reduce the risks of cancer, heart
disease, stroke and other vascular diseases, hypertension, blood pressure,
diabetes,
immune dysfunction, osteoporosis and a variety of other illnesses.
Furthermore, consistent exercise will also help control weight, increase
life expectancy,
improve muscle strength, blood circulation, balance, sleep and posture
whilst the release of feel good hormones (endorphins & serotonin)
in the mind will leave you feeling happier and more content.
A good exercise mix should include a balance between aerobic, strength
and suppleness activity. All exercises detailed are aerobic in nature,
the strength element can be addressed via a simple circuit training
programme or one session per week in your local gym and suppleness
stems from a strong stretching and warming up period before any exercise.
A simple heart-rate monitor is a worthy investment that will allow
you
to take pulse rate before and after training. Remember, exercise is
an essential part of a healthy lifestyle. So whatever your age, it
is time to choose an activity, set some basic, realistic goals and
give
it a go.
Before starting any new exercise regime, it is important that you
seek general advice from your General Practitioner(GP). This is especially
important for anyone who has health problems such as, obesity, diabetes,
heart disease, high blood pressure, asthma, angina, or any other heart
condition.
  Walking
A pleasant and healthy form of transport, walking is a comfortable
way of winding down and taking in the views. Try and treat it as
a form of consistent, regular exercise.
As a low impact form of exercise, walking benefits the heart and lungs
and works the muscles of the lower body whilst developing good blood
circulation.
Try to include walking in your everyday programme. A brisk thirty-minute
walk four or five times a week is a good start. Whether your going
to work, shopping or collecting the children from school, leave the
car at home! Gradually increase the distance of your walk by taking
a longer route and alternate the pace from normal to fast to normal
etc. Invest in a pair of good walking shoes. If you suffer from any
medical condition, remember to take along your medication (i.e. inhaler).
Useful Links
www.bwf-ivv.org.uk - The British Walking Federation organises events
for people of all abilities and ages.
Jogging
A superb way to build fitness and good health. You don’t necessarily
have to join a club or pay membership, just open the front door, do
some simple stretching and warming up, then off you go! You can fit
it around your lifestyle and routine. Some prefer the early morning
and consider it an excellent way to start the day, whilst others enjoy
running before dusk after work.
Start with a simple 5-minute jog once or twice a week and slowly increase
your distance and run time. View the Flora London Marathon website
to see a good beginners running programme. Purchasing a good pair
of trainers, wearing loose/visible clothing, using well-lit streets
and notifying someone about your route are all recommended. It’s
also a good idea to take a bottle of water with you.
Jogging can be made more fun and enjoyable by joining
a local running club or by organising a time with a friend to jog
together. If you
have never jogged before, do not over exert yourself and if you
have any medical problems consult your GP before undertaking any
programme.
Jogging can be strenuous on the joints so the importance of good
footwear and a soft running surface such as grass or tarmac can
not be under
stated.
Useful Links
The British Athletics website has a search facility to locate you
nearest running club if you live in England - www.british-athletics.co.uk
For a comprehensive guide to all aspects of running,
from reasons to begin, which shoes to buy and a beginner's running
schedule visit - www.runnersworld.co.uk
Try the Couch to 5k Running Plan, which claims to transform you from
a couch potato to a runner in just 2 months! www.kicksports.com
The Flora London Marathon website - www.london-marathon.co.uk
 Swimming
An extremely relaxing form of exercise, swimming is kind to your body,
yet it can help boost stamina, suppleness and strength. Don’t
be deterred if you have never swum before, as it is never too late
to learn. All it takes is little courage to climb into the water
and a few simple lessons. Start with a gentle warm up and then do
one lap (25m) at a time and gradually increase at your own pace.
As a brilliant aerobic exercise, swimming stimulates all the major
muscle groups and puts little stress on joints keeping them flexible,
especially in the neck, shoulders, hips and groin as your limbs and
body move through the water. With a variety of different strokes,
such as front crawl, backstroke, breaststroke etc to choose from,
you shouldn’t get bored. It is a good formula to slim down and
tone up. It is especially suited for those with back problems, arthritis,
weight problems or whilst pregnant.
Contact your local pool to find
out details of swimming classes and times. Most pools offer separate
sessions for different groups, women only, mother & child, men
only etc. In a group atmosphere, you will feel more motivated whilst
help & coaching are always at hand. Many pools also offer pool
based keepfit classes amply called Aqua-aerobics. These are well recommended.
Don’t forget your goggles, earplugs and hair cap if required.
Swimming two or three times a week should be sufficient aerobic exercise
to sustain a healthy heart and lungs.
Useful Links
The official Amateur Swimming Association offers some good general information
for potential swimmers - www.britishswimming.org
Swimming Teachers Association
gives details on courses
offered, plus an online swimming equipment shop - www.sta.co.uk
 Cycling
Why take your car when the bicycle is available! Cycling is fun, healthy and
challenging. Basic mountain bikes are reasonably priced and include light frames,
shock absorbers, advanced gear systems and an all-together smoother, comfortable
ride. This means it is suitable for anyone of any age, fitness level or background.
Environmentally friendly, cycling is a superb cardio-vascular exercise that works
all the muscles, especially the calf, thigh and abdominal muscle groups. Cycling
can play an important role in any weight management programme, enhancing strength,
co-ordination and self-esteem. Once you begin a regular cycling regime, you will
find a general improvement in your fitness within a short period of time.
Always remember to follow the Highway Code and ride sensibly on the road. Wear
bright, visible clothing and a cycling helmet at all times whilst on the bike.
Get out and about, enjoy the outdoors and feel alive!
Useful Links
The UK's Number One Cycling Resource Site, including over 200 pages
of Cycling Information, Links, Chat Room, News, Event - www.cycleweb.co.uk
Advice for both
the beginner and experienced cyclist, with details on training, fitness and
nutrition - www.bicyclesource.com
Badminton
Badminton is a great way to get in shape. Anyone can begin to play
from a fairly low level of ability and fitness. It doesn’t
take any specialist coaching and is quick to learn. Plenty of movement
and activity around the court results in a good workout with marked
improvement in general fitness and co-ordination. It is a good idea
to choose a partner whose level of fitness and skill is similar
to your own.
Everyone has played it at some time or other, so grab a friend or
relative and book a court at your local sports centre. You will feel
great the next day!
Useful Links
Badminton Association of England can assist you in locating your nearest
club if you live in England - www.baofe.co.uk
Also view Badminton UK for club directories, information and coaching
- www.badmintonuk.ndo.co.uk
Squash
Fast, furious and great fun, squash is ideal for those with a good
level of fitness. Stamina, control, hand/feet co-ordination and
a fantastic workout are usually the results of regular sessions.
As
with badminton, try and choose a partner with similar ability in
the game. Squash courts are available in most local leisure centres.
If
you have never played squash, give it a try, you won’t be disappointed!
Remember to warm up and warm down to avoid those aches and pains the
following day!
Useful Links
The site for news on squash across the world - www.worldsquash.org
Packed with information on clubs, competitions and news - www.englandsquash.com
Contains the latest tournament results, rankings and squash news – www.squashplayer.co.uk
Cricket
Cricket is a game which you will probably either adore or dislike.
Its merits are sometimes under represented. A team game that requires
commitment to progress and offers variety in bowling, fielding or
batting. With active participation in a full game you will find your
fitness being tested. Socially interactive, cricket is a great way
to make friends. As a seasonal sport you may find play is sporadic
so finding a supplementary activity is a good idea. A great way to
spend a sunny day with the family!
Useful Links
The official site of cricket in England – www.ecb.co.uk
Cricket news, statistics, scores, club info, youth cricket and much
more – www.cricketworld.com
Clubs, articles, news, all about
UK cricket - www.ukcricketguide.co.uk
Judo
The mystical Japanese art of Judo is a sport that can be enjoyed
all year round. It is both a team sport as well as a sport for
the individual
who can progress at their own rate in order to achieve his (or
her) own personal potential. As a practical form of self-defence
Judo
comes highly recommended, with a diverse set of throws, kicks,
holds and
defence techniques. It promotes self-control, self discipline
and nurtures strength and courage. An excellent activity for healthy
being.
Useful Links
The official site of the governing body for Judo in the UK – www.britishjudo.org.uk
List of UK Judo Clubs - www.ukjudo.freeservers.com
Get the kids involved view - www.britishschoolsjudo.com
The International Judo Federation - www.ijf.org
 Football
Undoubtedly the most popular sport in the UK, no other team game
seems to arouse such passion and emotion. You could say that
even the spectators
receive a work out just by watching! Young or old, everyone
can have fun in a kick around, all you need is a ball and some
space. Depending
on position and team size, football involves random and unpredictable
levels of intense or light acceleration, deceleration and
sudden changes in direction.
A reasonable level of aerobic stamina is advised if you are
holding a key position. If deciding to play regularly, you
should engage
in a weekly run and a football specific circuit-training programme,
to
help build cardio-vascular endurance and lower body strength.
The risk of muscle or joint injury is increased due to the
nature of
the sport, however circuit-training, stretching exercises
and a good warming
up session will help avoid injury.
Due to its popularity, there is a vast array of football clubs
in the UK especially for youngsters. You could arrange your
own five-
a- side game with work colleagues or friends at a local sports
centre or playing field. Regular play will enhance muscle
strength, weight
control, stamina and all round fitness. Start organising a
game today, you won’t regret it!
Useful Links
Lists Sunday football clubs by county with forum and links
-
www.sunday-football.co.uk
Directory of UK football clubs -
www.uk-footballclubsdirectory.co.uk
The official site of the governing body of football in the
UK - www.thefa.com
A good resource for football enthusiasts -
www.footballonthenet.com
Photo Credits:
Football - Bradley
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