Being more active is essential to help you look and feel good. It’s important
to incorporate at least 30 minutes of moderate* activity everyday. Activities needn’t
be strenuous or challenging, they just need to be regular. Try some of our ideas
below and see if you notice the difference ^. Remember, becoming more active in
your everyday life is a vital step towards a healthier you. So don’t stop
after the challenge – keep it going to help keep you looking and feeling good.
It’s important to warm up before you exercise, to ensure your muscles and
joints are more flexible. Try to spend 5 minutes doing some
light stretching before you start and after you finish your exercise routine.
Adobe Acrobat is required to download our Stretch sheet – if you don’t
have this installed you can download it at the Adobe site.
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Try to stick to a regular time each day
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Put exercise appointments on your calendar
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Keep a diary of your activities so you can track your progress
- Sign a contract committing yourself to exercise and stick it to the fridge
It’s advisable to start with short walks (maybe during your lunch hour) then
build up to longer walks of 30 minutes or more. If you need more of a challenge
try taking a route with lots of hills or steps, or if you live near a beach try
walking on sand to really tone up those thighs.
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Choose something you like doing – if you don’t like running, don’t
run! Choose something that suits your lifestyle and that you really enjoy.
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Mix it up – you’re likely to get bored doing the same exercise everyday,
so try to vary it. Swim one day, walk to work the next, take a dance lesson or a
yoga class to keep it interesting.
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Find a friend – exercising with someone is more motivating and means you can
have a good chat whilst you’re getting fit.
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Forget ‘no pain – no gain’ – while you might feel a little
achy when you first start exercise, pain isn’t normal. If it hurts, stop.
- Don’t forget the fun – try to make exercise fun. Watch TV while riding
your exercise bike, do house work at a fast pace with the music turned up loud or
take your walk round your favourite shops.
* Moderate exercise is classed as a slight increase in breathing rate, develop a
light sweat but still able to hold a conversation.
^ Always consult your doctor before beginning any exercise program.
