Fit for life

Exercise is for everyone

Whether you are young or old, male or female, your health will benefit from some form of regular exercise. Exercise two or three times every week for 20 minute periods to keep yourself fit for life. Regular exercise will make your heart and lungs more efficient and your muscles stronger, as well as improving your figure and posture and enhancing your overall sense of wellbeing. Keeping fit is one of the best preventive medicines available.

Safety first

While some sports injuries are clearly unavoidable accidents, many can be prevented by taking simple precautions before starting exercise or by paying more attention to the appropriate safety guidelines. DO NOT exercise while you are still aching from a previous exercise session. DO NOT take strenuous exercise if you have a condition such as high blood pressure or heart disease. NEVER exercise while you are under the influence of drugs or alcohol. Since many sports injuries result from faulty technique, it is wise to seek basic professional coaching.

Clothing and equipment

Always wear the right protective equipment for the sport you are playing. Find out what you need and buy the appropriate model for your requirements. For the best advice, consult a professional coach. ALWAYS use equipment that is the correct size. This applies to rackets, and bats, not just pads and helmets. Take off your jewellery before you participate in a sport. Tape over rings if you don’t want to remove them.

Stretch yourself

Prepare yourself for strenuous exercise with a routine of stretching exercises. This will help you avoid damaging your muscles or joints. Regular stretching enhances your body’s flexibility and so can help to improve your performance in sport. ALWAYS wear comfortable loose-fitting clothing when warming up. Stretch to the point where you feel a pull, NEVER bounce or jerk. Repeat your stretch routine when you finish exercising to minimize the resulting aches and pains.

Set realistic targets

Set yourself targets that are suitable for your level of fitness and keep a daily record to monitor your progress. If you are out of shape, start slowly and gradually build up your exercise routine, increasing the length of time and the amount of effort you put in as your fitness improves. Setting yourself unrealistic targets is, at best, disheartening. If you work your body too hard you will injure yourself.

Getting started

Choose a form of exercise that you enjoy, that your fitness level permits and that fits easily into your lifestyle. Otherwise you are unlikely to stick at it. Take advantage of everyday opportunities to improve your fitness. Use stairs rather than lifts and walk or cycle on short trips instead of taking the car. If you lack motivation, exercise with a friend or join an appropriate exercise class.

Walking for fitness

Take regular walks to improve your health, whatever your age or level of fitness. Aim to walk about 3km (2miles), at least 3 times a week. Start at a slow pace and gradually build up speed and distance. Walk fast enough to become a little tired, but never leave yourself exhausted.

Aerobic exercise

Walking, jogging, swimming and rowing are all aerobic exercises because they can be performed for at least 12 minutes without a break. Aerobic exercises, which increase the efficiency of your heart and lungs are an essential part of a fitness routine.

Exercise for strength

Any exercise that improves the condition of your muscles will make day-to-day tasks like housework and shopping easier. It is a good idea to join a gym where you can use apparatus under the supervision of a qualified instructor. However, you do not need weights to improve muscle tone. Exercises can be performed by working against gravity.

Child’s play

Although toddlers always seem to be rushing about, it is not long before they slip into the habit of slumping in front of the television. Teach your children that exercise is fun, encourage them to join a local youth club that organizes after-school activities. Apart from the obvious physical benefits, sports helps to teach your child how to interact with others.

Exercise for the elderly

Regular exercise is the best preventive medicine available. It helps to maintain the normal functioning of joints, bones and muscles well into old age. If you are not used to exercise, go to your doctor for a check up before you start. Remember that it takes longer for muscles to recover from exercise as you get older, nor will injuries heal as rapidly as they once did, so stretching is vital.