Get Fit ... Stay Fit
- Posted On: 03/06/2010 18:14:00
- In: General
If the only workout you get is watching sport on TV, then these are some easy ways to improve your fitness, says Eva Gizowska
Want to get fit, shape up and lose some weight, but can't even remember the last time you went for a brisk walk or kicked a ball around in the park? If this sounds like you, now's the time to take action, June sees the launch of the government-backed Men's Health Week 2010 (14-20 June), which aims to encourage men and boys to get more active and healthier.
'It isn't just about one week - but, the launch of a continual programme of getting men more involved in healthcare,' says Dr Ian Banks, President of the Men's Health Forum. 'It's very much linked to the use of better services to help men improve their activity levels and become more aware of how they can stay healthy.'
HEALTH PLUS
The aim the campaign is to alert men to the idea that the more physically active they are, the healthier they will become. 'We know that increased physical activity can improve all aspects of health - from alleviating stress and losing weight, to offering protection against heart disease, diabetes and high blood pressure,' says Dr Banks. Other conditions that it can help to prevent include obesity, bowel cancer, dementia and depression.
But if, like many men, you prefer to watch sports on TV rather than participating, you need to get off the sofa and get active now to safeguard your future health. And the statistics bear this out. The latest figures show that 60 per cent of men don't exercise enough to stay healthy. The current official recommendations for physical activity are 30 minutes at moderate intensity, at least five days a week.
START SMALL
While it may be obvious that to stay healthy you need to get moving, in reality it's not always that easy. If you have a demanding job, spend hours commuting, have family and other commitments, it may be tricky fitting more - or any exercise - into an already overloaded schedule. 'If you try to change your life too much all in one go, it simply won't work,' says Dr Banks. 'You'll have a better chance of succeeding if you make lots of small changes.'
So, what is the best approach? 'You don't have to join a gym to get fit,' says fitness trainer Andrew Hamilton. 'In fact, unless it's something you do anyway, you'll pay your membership and probably never go. It's far better to think about what you enjoy doing and whether it will slot easily into your lifestyle. For example, you can incorporate an activity such as walking into your daily routine. Or, if you have kids, it's not that difficult to take them to the park for a game of football.'
Here's how to get going:
WALKING
Walking is fairly easy to do on a daily basis. 'For example, just getting off the train one or two stops earlier, or leaving the car at home, means that you can spend half an hour walking before and after work. Just 30 minutes a day is enough to tone up major muscles and improve cardiovascular health - and you will burn off around 300 calories. So, by walking more (and eating normally), you can lose around 0.75kg a month. That's around 9kg a year, without really trying,' explains Andrew.
And there are more health benefits. Research shows that a daily walk of least 30 minutes can halve your risk of heart disease. It also helps to lower blood pressure, minimises the risk of strokes, reduces the risk of diabetes and protects against certain cancers (for example, colon cancer - possibly because walking boosts bowel function and promotes better elimination).
Walking will also help to put you in better mood.
Visit: www.walkingbritain.co.uk
CRICKET
This classic summer sport can be played anywhere - in the park or even in your own back garden - with friends and family. And, although it may seem relaxed, a good game of cricket offers plenty of health benefits. All that running around the field and between wickets can boost cardiovascular health and give leg muscles, especially the calves, quads and hamstrings, a great workout.
Catching the ball, bowling straight and battling will improve eye-hand co-ordination, while the sheer length of most games can build up endurance and stamina. Visit:
RACQUET SPORTS
Racquet sports, such as squash, tennis or badminton, are ideal for maintaining good cardiovascular health. They are also weight-bearing so they will help to keep bones strong. A game of squash, tennis or badminton provides a good all-over body workout, especially for the leg and arm muscles.
They also help to keep your weight down and can improve balance. If you have not done much physical activity for a while, start off with a game of badminton. You don't have to be that skilled to get going and the great thing is that you will still get a good workout. Visit:
FOOTBALL IN THE PARK
'Playing football in the park is a great, fun way to get fit,' says Andrew. 'And you'll get more benefits by playing five-a-side as you'll cover more ground, running around,' he adds. That's how professionals train and a premier league player may cover around 11 miles and burn off around 800 calories an hour. But by playing five-a-side in the park, an average man (weighing about 70kg) can burn off 400-500 calories an hour, and cover four to five miles. As well as keeping weight under control, it's also good for your heart.
ROWING
'If you do only one sport, rowing will providing you with the best all-over benefits,' says Andrew. As well as being superb for cardiovascular health, you'll burn around 600 calories an hour. It also develops power, strength, stamina and endurance, and tones and conditions all the major muscle groups with a low incidence of injury.
If you join a club, you will also benefit from the sense of camaraderie. Alternatively, there are still benefits to be had from hiring a boat and spending a sunny day rowing on the river. Visit:
EXERCISE BENEFITS
Benefits of regular exercise:
24 HOURS
You will feel in a better mood. Exercise increases levels of endorphins, the natural feel-good chemicals in the brain. Your energy will also increase.
ONE WEEK
You will notice marked improvement in your overall energy levels. Your posture will also be better.
TWO WEEKS
As you get into the swing of it, you will find exercise mush easier. You will have more stamina and you will start to feel firmer and more co-ordinated.
ONE MONTH
You will notice improvements in strength, stamina, muscle tone, weight loss and endurance. Your skin will start to glow and you will also feel more self-confident.
EIGHT WEEKS
Your heart and lungs will function better and you may also notice a decrease in your blood pressure and your resting heart rate (how hard your heart works when you are resting).
THREE MONTHS
Expect to notice significant improvements in your physical shape - for example, you should see better muscle tone and flatter stomach and appear generally firmer and more toned all over. Your energy levels will continue to be high and the chances are you will look and feel healthier than you have done for years.
