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Hassle free exercise

Section ten: Which activities?

Apart from physical activities, which are part of your everyday life, like climbing the stairs or walking to the shops, there is a wide range of activities that you might do to get more exercise. How do you decide which one to choose?

Some of the more popular ones are described below, but bear in mind these questions when you are choosing an activity to suite you:

• WILL IT BE SOMETHING I ENJOY?
• WILL I BE ABLE TO DO IT REGULARLY?
• WILL IT SUIT MY POCKET?
• WILL I BE ABLE TO FIT IT IN WITH EVERTHING ELSE I HAVE TO DO?
• WILL IT GIVE ME A GOOD MIX OF GOOD AND BAD WEATHER ACTIVITY OPTIONS?

Here are some examples of physical activities to start with and build on to. They are probably the easiest activities to build into your existing routines:

WALKING

Health value

• The most natural and accessible activity of all.
• Brisk walking is good for building up your stamina.
• Walking regularly is a good way of keeping active and mobile as you get older.
• A good activity for relieving stress and tension.

Practical points

It’s a free and flexible activity — you can walk alone or with friends, in a range of settings, and you can mix it with other activities.

It can be part of your everyday routines, you need no special clothing or new skills.

If you would like to walk in the country with others, there are groups and clubs you can join.

SWIMMING

Health value

• Swimming is an excellent activity for all round fitness.
• Because your body weight is supported in the water, swimming is recommended if you are overweight, have arthritis in the hips or legs, backache, stiffness or disability.
• It is excellent for building fitness and stamina.

Practical points

• Swimming is suitable for people of all ages and abilities. It’s never too late to learn. Many local swimming pools run swimming classes for beginners, children and adults.
• Most pools run special daytime sessions for groups like over 50s, parents and babies, antenatal, mothers and toddlers.
• Swimming is a reasonably cheap activity, although you pay more in pools, which have flumes, chutes, waves, etc. There are often special rates for unwaged and retired people and some pools have season tickets.
• Many pools have long opening hours, which makes it an activity that’s easier to fit into your routines.

DANCING

Health value

• Dancing is a very good form of exercise.
• It keeps your leg muscles strong and your joints supple and mobile.
• If you dance energetically, it helps improve stamina.

Practical points

• Dancing takes many forms and can be enjoyed in many places — from your own house to local halls to ballrooms. It’s an activity that appeals to people of all ages and ability levels.
• Many kinds of dancing don’t need special knowledge or equipment. If you want to improve your technique or meet others who enjoy a particular type of dance, you can join classes either run privately or by the community education department of the local council. Many councils put on ‘Tea Dances’ for older people.

CYCLING

Health value

• Cycling is good for building up your stamina and improving the muscle strength in your legs.
• Because of the hazards of road accidents and air pollution, it’s best to avoid rush hours if possible and to use cycle paths, if available, or use the less congested routes.

Practical points

• A new bike is quite expensive, but you should be able to buy a relatively cheap second-hand one. Ask for advice at your local bike shop.
• Always wear a cycle helmet, make sure your lights work, and wear something reflective so you are visible to other road users.
• It’s important to buy a new helmet because second-hand ones might have been damaged in an accident even though they look fine.
• Many people learn how to ride a bike as a child and it’s a skill you can easily remember. The road safety department of your local council runs cycling proficiency tests for children.
• Here are some examples of sports activities that you might try if you are trying to build exercise sessions into your weekly routine.

EXERCISE CLASSES

Health value

• Most exercise classes will give you an all-round workout. The exercises should build up the muscle strength in your legs, arms, stomach and back. The continuous movement (jogging or jumping) will help to increase your stamina, and the bending and stretching will make your more supple.

Practical points

• There are a whole range of exercise classes to choose from — aerobics, keep-fit, tai chi, aquarobics. These are all exercise classes done to music with a group of other people. A good chance to meet (new) friends.
• Exercise classes are often graded by ability level — beginners, intermediate, advanced. If you are just starting, make sure you choose a beginner’s class.
• The class leader will remind you that you should decide your own pace — don’t get uncomfortably out of breath. There should always be gentle warm-up at the beginning and cool-down at the end.

BADMINTON

Health value

• Badminton involves lots of bending and stretching, so it’s good for flexibility and leg strength, your stamina will also improve with chasing the shuttlecock.

Practical points

• Badminton is fun to play right from the beginning — you don’t have to have a lot of skill to enjoy it. The better you get at the game, the more energetic it becomes.
• Badminton courts can be hired at most local sports centres, but you can also play in school gyms and community centre halls.
• You will need to buy, hire or borrow a racquet and find some suitable rubber soled shoes — ask for advice at your local sports shop.

GOLF

Health value

Golf is more energetic than you might think, you don’t need to get sweaty and out of breath to play this sport.

Practical points

• It’s an activity that involves a lot of walking in the open air, carrying clubs or pulling a trolley. As such it’s good for stamina and strengthening the leg muscles.
• Scotland is famous for its golfing facilities. Most areas have a public golf course where you can hire equipment if you want to try your hand at the game. There are private golf clubs but they can be expensive to join.
• Apart from getting hold of a set of clubs, you need to wear comfortable outdoor shoes and an umbrella or rain gear.

BOWLING

Health value

• Bowling is a good gentle form of exercise. The swinging motion of bowling improves flexibility in the shoulders and arms. Bowling is also good for leg strength.

Practical points

• You can bowl whatever the weather. You can play indoors in a commercial rink, bowling alley or on a carpet or mat in the local community centre. You can also play outdoors at the local bowling green.
• You need to wear comfortable clothing and flat, smooth-soled shoes. Some bowling clubs let you hire woods to start with.