Choosing the Right Activity for You
| Published: 25th September 2008 13:31 |
Choosing the Right Activity
Some people may not do any activities because they may feel self conscious about their ability or what they may look like, an activity that you can do on your own may be the best, while other people like to have the support and friendship in doing a group activity or class.
Team sports are available such as football, rugby, or tennis and badminton. You can find the right one for you. You may prefer to do something you can do on your own such as walking, Running, Swimming, Cycling or gardening.
It is never too late to start learning a new sport, many do not really need any great expertise or equipment.
Walking
Walking is one of the simplest and cheapest of all exercises but many of us do not do enough. It can easily be incorporated into your everday activities to increase your fitness.
It is a weight bearing exercise so will improve your general fitness, bone density and improve the condition of your heart and lungs. It has the benefit of being a low impact exercise so will not put too much strain on your joints.
You can start by increasing the distance you walk and step up the pace a little, then you may be ready to try power walking or walking up a few hills.
Here are a few tips to start you off
- Walk whenever you have time - to the local shops, dropping the children off the school or take a trip to your local library. Take a samll rucksack with you for shopping/ books etc.
- Get off the bus one or two stops earlier or park your car further away.
- If you have a lunch break, take a walk. It will freshen you up ready for the afternoon's work.
- Take a longer walk once a week to boost the distance you have walked.
Running/jogging
This is another low cost exercise which can be done almost anywhere and is very effective at getting you fit. Make sure you invest in a good pair of running shoes that will last you a while. Comfortable clothing is also important and carry a drink in hot weather.
It is a good idea to consult your GP before starting if you have any health problems, but generally anyone can take up jogging. It may put more stress on your joints especially if you are overweight, again consult your GP if you are unsure.
Running is great for protecting against osteoporosis, and reducing blood pressure and improving heart and lung function.
Start with a warm up, avoid doing stretches as this can do more harm than good to cold muscles. The best way to warm up is to do 5 minutes walking, then speed up to a gentle run to start with. Run at a speed you feel comfortable with - you should be able to hold a conversation still.
You can build up your stamina by walking and jogging together until you can run a full 10 minutes.
Finish each session with a gentle walk and some stretched while your muscles are still warm.
Aim to do this 3 or 4 times a week and before long you will be able to run for 30 minutes at a time.
Try to have a bit of variety in you running to avoid it becoming too boring. Try running a different route, listening to music and maybe finding someone to run with you.
Swimming
Swimming is a popular way to get fit, there are two local pools to choose from and is fairly inexpensive.
You can join in lessons if you need to or just go for a lane swimming session.
Swimming involves most of the muscles in your body but the water supports your weight while creating resistance. It is very effective at fat burning, and improving your general fitness. It is also ideal if you cannot do other sports due to injury or disability.
Cycling
Most car trips are less than 5 miles which makes using a bike ideal instead of jumping in the car. As well as helping to improve your fitness, you will be doing your bit for the environment too. If you have children they will enjoy a bike ride too, if they are too young to go on their own bike you could get a bike seat or trailer to put them in.
Most of us own bikes, but we don't always use them. If you have not used you bike for a while it may be a good idea to get it serviced by a local bike shop to ensure everthing is in good working order, especially the brakes. Get yourself a helmet if you do not already have one and some reflective clothing is a good idea as well espcially in the winter.
If you take up cycling you will benefit by
- Healthy heart - if you cycle at least 20 miles a week you are half as likely to suffer from heart problems
- Cycling burns alot of calories to help you to maintain a healthy weight.
- It can easily be part of your daily routine by cycling to work, shops or school
- It is not a weight bearing exercise so is good for people with joint or bone problems but will not protect you from Osteoporosis.
Dance
Most people can take up dancing regardless of experience or skill. All you need is to enjoy moving to music. It is good for improving the condition of the heart and lungs as well as improving your balance.
If you start gentle and find the right stage class, you will soon be able to build up your level of activity. You can enjoy the social side of classes too.
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