Fitness & Exercise

Being fit makes you look and feel better. It strengthens your heart and it improves your circulation.

Fitness helps to lower blood pressure and blood Cholesterol. Fitness helps you to control your

weight and reduce stress. Fitness reduces your risk of serious illnesses such as heart disease.

How can you get fit?

The three factors for healthy heart and lungs,

Strength Stamina and Stretchability to keep you supple and mobile.

EXERCISE

All exercise is good for you. The best exercise for your heart is exercise that builds stamina.

You must exert yourself continuously over a period. For example a brisk walk or jog,

swimming or cycling at a good pace, or an aerobic workout.

(1) Start gently.

(2) Build up gradually.

(3) Do some every day.

Three times a week exercise for an hour, with at least 20 minutes of more strenuous work which makes you short of breath but not speechless is a good target. Sport and the company of others makes exercise more fun, so why not try the local sports centre or fitness club. The staff are trained to help you find the fitness program to suit your abilities.

MAKE THE TIME to try a new sport. Sport makes exercise into an enjoyable habit so that it becomes a part of your life, rather than a chore.

TIPS

• 1. Sneak exercise into each day. Get off the bus a few stops early and walk the rest of the way. Use the stairs instead of the lift at work. Don't use your car for short journeys, enjoy the walk instead.
• 2. Don't over do it. Start slowly and gradually build up your fitness.
• 3. Exercise until you are pleasantly tired then stop. Avoid exhaustion.
• 4. Warm up your muscles to prepare them before vigorous exercise. Include gentle stretching exercise in your warm up routine.
• 5. Wind down at the end of your session. Don't just stop suddenly.
• 6. Wait an hour after a heavy meal before starting to exercise.
• 7. Don't ignore pain, your body is saying "STOP!".
• 8. Easy rhythmic movements are best - cycling, swimming and walking are the best all round forms of exercise.

CAUTION

Over 40? Not taken exercise for some time? Been ill? Joint problems?

If this is you, then it might be sensible to check with your doctor before you do anything too strenuous.