Publication
Hassle free exercise
Section nine: What next?
Step 2
If you find active living enjoyable but want more of a challenge and would also like to improve your fitness, then you should aim to increase gradually the amount of time and effort you spend being physically active over the course of the week. Taking exercise regularly can now become part of your more active lifestyle.
Here are some guidelines to follow if you want to go beyond Step 1.
1 Make the times you spend being active more continuous. Keep moving for a bit longer each week.
For example, you could extend your 5-minute daily walk to the bus stop to 15 minutes by walking to a bus stop, which is further away. Or you could join a class where you will be physically active for 10 – 30 minutes non-stop.
2 Gradually make your active times more frequent over the course of the week.
For example, if there are times when you spend long period sitting, can you find ways of breaking this up with some for of physical activity? Can you make the time to commit one hour each week to a regular activity or sport?
3 Put more effort into your activities so that your body has to work a bit harder than normal.
Work hard enough to make yourself a bit sweaty and out of breath, but not so hard that you’re uncomfortable. For some time this may mean putting more effort into the things you usually do. For others, it may mean trying out some form of organised sport or active leisure pursuit.
If you are exercising more vigorously, like running or playing a sport, always warm up first with a few gentle bends and stretches and cool down afterwards by walking slowly for a few minutes. That way there will be less risk of injury.
4 Keep it up
Physical activity has to be a regular part of your life if it is to bring health benefits. In the long run you will be better off gradually building more active time into your existing routines in a way that suits you. Trying to be too ambitious might mean that you find it difficult and stressful because you can’t make the time regularly.
If you want to aim for ahigher level of fitness and stay fit, move towards having 2-3 days each week which include 20-30 minute periods of vigorous physical activity … For many this aim is a tall order.
If you can’t manage it,don’t give up. If you can keep up the level of activity recommended in Step 1, you will be benefiting your health.
Moving beyond Step 1 would be an added bonus to your health, fitness and general enjoyment of life.