Many people think that doing regular exercise is time consuming and expensive, but it does not have to be. The following advice can help you include exercise into your lifestyle.
Exercising without finding additional time
If you want to increase the amount of physical activity you do but find yourself short of time, you can incorporate exercise into your routine by doing your usual activities in a way that requires a bit more energy. Some suggestions are listed below.
- Try walking or cycling short journeys that you would usually drive.
- If you take a bus or train, get off one stop early and walk the rest of the way.
- Use the stairs instead of the lift or escalator.
- Try doing a few gentle exercises while watching television.
- Do your housework at a faster pace than normal.
Exercising with limited free time
If you can find a little spare time, there are many ways to fit in some exercise. The key is to do activities that you enjoy and that you can do on most days of the week. Just half an hour of moderate activity a day (enough to get you warm and slightly out of breath) is all it takes to improve your overall fitness and health. The activities listed below do not require much extra time and can be incorporated into your lifestyle to help you become more active.
- Walk briskly for thirty minutes, five times a week. This can provide some of the most important health benefits of a much more dedicated and structured exercise routine.
- Try gardening for an hour a week. If you have a dog, walk it regularly. If you do not, offer to walk a friend's or family member's dog.
- Stop at your local swimming pool for a swim after or before work.
- Go for a walk on your lunch break.
- Find a weekly exercise class.
- Set your alarm half an hour early in order to include exercise into your day. This may not sound appealing, but exercising first thing can help to wake you up and invigorate you for the day ahead.
Things to remember
- For those beginning a new exercise routine, the 'little and often' technique is most beneficial and should help you avoid overdoing it, whatever kind of exercise you do.
- Always make sure that you drink plenty of water when exercising to prevent dehydration. One glass of water for every 20 minutes of exercise is a good amount to aim for. This should be in addition to drinking the recommended 6-8 glasses (1.2 litres) of water a day.
- Listen to your body while exercising. If you ever feel dizzy, faint, nauseous or experience pain, stop exercising immediately.
