Healthy Exercise

What is exercise?

At its most basic, exercise is any type of physical exertion you perform in an effort to improve your health, shape your body and boost performance. Obviously there is a broad range of activities to choose from whether you want to lose weight, get healthy or train for a sport.

Why should I exercise?

There are many reasons about all the things exercise can do for you, both physically and mentally. The great thing about it is that you don't need much to get the benefits. Even just a few minutes a day can improve your health and well-being. Here a are few benefits of regular exercise that you may want to consider;

• Exercise burns up extra calories to help maintain and control your weight
• Regular workouts may help to reduce your risk of heart disease, high blood pressure, osteoporosis, high-cholesterol, diabetes and obesity
• Staying active keeps joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury
• Regular exercise helps to strengthen the heart and lungs
• Keeping fit can help to reduce some of the effects of aging
• Regular work outs contribute to your mental well-being and boost your mood
• Working out is a great way to help relieve stress and anxiety
• People who work out regularly have more energy and endurance for every day life

How much exercise do I need?

This depends on your age, your general health and fitness, and how active you've been in the past. Government guidelines recommend getting at least 30 minutes of moderate exercise most days of the week. This could be vigorous gardening or housework.

Try to do some exercise every day. You should talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, exercise has so many benefits that any amount is better than none.

How do I get started?

Fitness doesn't have to be expensive. However, any money you spend on a serious, committed fitness routine will come back to you tenfold in health, fitness benefits, happiness, fewer sick days at work, more energy, and better quality of life. Consider your current state of physical fitness. If you haven't exercised in years, you'll definitely want to start with some modest activities. As you adjust you can increase your activity.

• The hardest part of an exercise routine is getting started. Once you've established a regular pattern of exercise, you'll find yourself following it.
• Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
• Get a partner. Exercising with someone else can make it more fun.
• Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day, bicycle the next. Consider activities such as dancing.
• Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside.
• Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise.
• Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.
• Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example.
• Try to sneak exercise into your working day. Consider taking the stairs instead of a lift, walk all or part of the way to work if possible or walk during your lunch break.

Did you know?

• Cleaning the house for 30 minutes - can use up to 135 kcals
• Washing the car for 25 minutes - can use up to 100 kcals
• Gardening for 15 minutes - can use up to 100 kcals

What is weight-bearing exercise?

The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.

Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.

What is the best exercise?

The best exercise is the one that you will do. Walking is considered one of the best choices because it's easy, safe and cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And it doesn't require any training or special equipment, except for good shoes. Walking is good for your heart and helps prevent osteoporosis.

Will I need a special diet?

Most people who exercise don't need any kind of special diet. Make sure you drink plenty of fluids when you're exercising, especially in hot and humid weather. You don't need salt tablets.

How can I prevent injuries?

Start every workout with a warm-up which will make your joints and muscles more flexible. Spend five to ten minutes doing some light stretching exercises and perhaps brisk walking and then do the same thing when you have stopped your work out - until your heart rate returns to normal. Pay attention to your body and how you feel during exercise. Stop exercising immediately if you feel very out of breath, dizzy, faint or nauseous or have chest pain.

I can’t get out so how can I exercise at home?

There are plenty of ways to stay fit in the home and even housework such as vacuuming or cleaning can help build your fitness. Follow some of these simple routines, gradually building up the number of times you repeat each one until you can comfortably do each 20 times.

Arm swings

Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can - and then to the right. Do this 20 times.

Shoulder circles

Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm.

Forward stretches

Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head.

Side stretches

Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side.

Leg swings

Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Swing your left leg forwards and backwards, in a pendulum motion. Repeat the exercise with your right leg.

Thigh stretches

Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Leg raising Lie on your stomach with your legs straight and and rest your head on your hands. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly - do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg.

Dance to music

Put on your favorite CD and get moving! But avoid jerky movements. Try to move easily without straining your muscles.

3 EASY WAYS TO LOOK AFTER YOURSELF

1. Gradually build up your activity and aim for 30 minutes of exercise 4 days a week
2. Before exercising make sure you do a gentle warm-up
3. Try and include at least one weight-bearing activity in your exercise plan

Your Numark pharmacist can help you:

• understand the importance of exercise on your health
• start and continue to exercise safely
• understand how to minimise injury
• understand the need for a healthy diet when exercising

For further information on alcohol and health ask your Numark pharmacist for advice.

Where can you find more information?

NHS direct

Tel: 0845 4647 Web: www.nhsdirect.nhs.uk

British Heart Foundation

Heart Help Line Tel: 08450 70 80 70 Web: www.bhf.org.uk/thinkfit

This page last updated on 5th April 2009