
Get moving?
Choose activities you enjoy.
Find exercises that you love. Whether it’s dancing, cycling, or a brisk walk, enjoying your workout
makes it easier to stick with it. Exercise isn’t just good for your body; it’s great for your mind too.
Incorporate exercise into your daily routine
You don’t need to become a fitness fanatic. Aim for 30 minutes of mild exercise, 3-5 times a
week. This could be anything that gets your heart rate up and your cheeks flushed, like a brisk
walk or a light jog
Tips to get moving
-
Take the stairs: Skip the elevator and take the stairs whenever possible.
-
Walk more: Park further away from your destination or take a walk during your lunch break.
-
Household chores: Turn chores into a workout by adding some extra vigor to your cleaning routine.

Good reasons to exercise:
-
Boosts Energy: Releases feel-good hormones to combat depression.
-
Reduces Health Risks: Lowers the risk of chronic diseases like cholesterol, diabetes, osteoporosis, and heart disease.
-
Aids Weight Loss: The more energy you expend, the more weight you lose.
-
Improves Sleep: Helps you sleep better at night.
-
Enhances Sex Life: Can reignite the spark in your sex life.
-
Fun Factor: Exercise can be enjoyable over time.
Regular exercise can help you:
-
Control Weight: Burn calories and manage your weight effectively.
-
Boost Mood: Improve your mood and reduce feelings of depression and anxiety.
-
Increase Energy: Enhance your muscle strength and boost your endurance.
-
Improve Sleep: Help you fall asleep faster and enjoy deeper sleep.
-
Reduce Health Risks: Lower your risk of chronic diseases like heart disease, diabetes, and more.
What you need
-
An exercise mat – you can use any rug or mat
-
A swiss ball – there are many exercises without the ball and the balls aren’t hugely expensive
-
Dumbells – you can use cans of tinned food or bottles of wine (make sure the weights aren’t too heavy for you)
-
A skipping rope
-
An elastic band
Many people think that cardiovascular training is sufficient for losing weight. This is not true. Weight resistance training is of vital importance. Although you can decide to do only cardio on a specific day, your exercise regime should always include weight resistance training.
A typical training session would consist of:
Typical training session: Warm-up
Warm-up (10 minutes)
A 10-minute warm-up is essential to gradually raise your heart rate and warm up your muscles,
preventing injury. Here are some easy ways to warm up at home:
-
Walk on the Spot: Do this for 10 minutes while watching TV.
-
Dog Walk: Take your dog for a 10-15 minute walk.
-
Skip Rope: Skip for a few minutes, then step up and down a step.
-
Chair Exercise: Sit down and stand up from a chair repeatedly.
-
Bike Ride: Ride a real or stationary bike for 10 minutes.
-
Pool Walk: Walk fast in place in the pool.
-
Treadmill: Walk fast on a treadmill.
-
Stair Walk: Walk slowly up and down steps.
-
Yard Work: Rake leaves or mow the lawn.
With a bit of creativity, warming up can be fun and easy!