Starting a summer fitness regime

Summer is just around the corner and as we come out of hibernation we may be carrying a few extra kilos or generally feeling fatigued or sluggish.

Now is the time to start doing some regular exercise and also to look at your daily eating habits. This can be made less daunting if you plan your strategy and set realistic short term goals. Whether your long term goal may be to loose a few kilos, run a marathon or just to increase your energy levels, you need to plan out how you are going to achieve it.

Here are a few points for you to consider before you start.

Have a general check up with your GP
This is especially important if you are a female over 40 or a male over 50 years of age, as it is important to check that you do not have any underlying heart problems. If you have diabetes or are overweight, you may have to start out a bit slower at first. Remember that any exercise is good for you no matter what level it is.

Assess your fitness level

Recording your measurements will give benchmarks against which to measure your progress. You can also direct your attention to those areas which are of more concern. If you are going to join a gym or get a personal trainer, you will be given a fitness test before you start your program. This will determine what your current fitness level is.

If you are going it alone, get someone to measure your waist, hips, upper arms and upper thighs. The scales are not a true indication of your weight. Your scale weight may go down at first because you are loosing some fluid, but then may go up as your muscle mass increases. Your girth measurements should go down as you begin to exercise on a regular basis.

Plan your activity

is important that you choose an activity that interests you and you are going to enjoy doing. This will keep you motivated to achieve your goals. Whatever activity you choose, it is important that you start slowly at first and build up as your fitness improves.

Two or three ten minute walks a day are just as effective as one thirty minute walk per day at first. Over the next few weeks you can then build up to doing one 30-45 minute walk per day. You may also have to look at equipment, depending on what activity you have chosen to do.

You may need to purchase a new pair of joggers, a swimming costume or just some clothing that is comfortable and cool to do activity in. Remember if you are doing an outdoor activity, use a good sunscreen and wear a hat.

Now that you are ready to start here are a few tips

• schedule your activity into your daily routine
• drink plenty of fluid - this will help with your energy levels and suppress your hunger
• listen to your body - all gain no pain
• be flexible - exercise should be enjoyable not a chore
• get others involved - make it fun
• monitor your progress - diary entries, etc. This keeps you motivated as you see results occur
• eat smaller more frequent meals on a regular basis
• reduce intake of foods with high saturated fats
• never skip breakfast – it is the most important meal of the day.

ABOVE ALL REMEMBER TO HAVE FUN !!!

How to work out when it’s cold outside

The key to staying motivated in winter is to change your workout routine – include as much variety as possible! Don’t let cold weather sidetrack your exercise routine. Get creative!

Below are some ideas to help you stay on track this winter:

• See your physiotherapist: Come visit the physiotherapists in this practice for recommended exercises that are designed specifically for you to keep motivation during winter and to achieve your desired level of fitness.

We will also give you advice on how to go about the follow through, with the following ideas –

• Join a health club: they’re a great place for meeting people and getting fit.
• Find an indoor pool: water aerobics is one of the best things you can do to loose weight and tone your whole body.
• Hit a sauna: get really warm and sweat out your toxins!
• Go skiing: want a toned bottom and thighs? Get a group of people together and head to the snowfields for a weekend.
• Jog or walk: you can still go for your weekly run, just do it sensibly. Drink plenty of fluids, go with the wind, do a proper warm-up, layer your clothing and wear reflective clothes in poor light.
• Take the stairs: if you live near a shopping centre, or work in a high-rise, consider them your personal gym. Walking up and down several flights of stairs for as little as 20 minutes will give you a winter wonder body in no time.

How can the physiotherapists in this practice help?

We can recommend exercises that are designed specifically for you to keep motivation during winter and to achieve your desired level of fitness.

The more you repeat and become aware of an activity, the easier it becomes. Our practice looks at types of exercises / activities, specific workloads, durations of activities / sessions and intensity guidelines and can devise a plan to help you achieve your target fitness level during these winter months.

Exercising and staying healthy can be a hard enough task for some of us at the best of times, and now we have to find the motivation to choose something healthy and ‘light’ for lunch and get out there exercising when it’s dark and cold outside.

Let’s face it, being ‘good’ in winter can be hard, but the reality is that it’s even more important to exercise and eat well in the cooler months.

Not only will your body be better equipped to fight of colds, but you’ll be ahead of the game when the summer season rolls around again and it’s time to hit the beach