Physical Activity
First steps to regular exercise
News in a hurry
- If you haven't exercised regularly (a minimum of 3 times per week) for the last 2 months, it will probably take 2 to 4 weeks for your body to adjust to this new routine.
- Take it easy for the first 4 weeks to help avoid pain, fatigue and soreness - there should never be any feelings of soreness or fatigue after exercise.
- Most physical activities require only a few pieces of equipment.
- Don't overdo it - you will not be doing yourself any favours if you injure yourself
- You don't need to a do a lot of work to achieve a big increase in fitness levels.
- Accommodate your current health issues.
- Aim for balance, and remember to warm up and cool down.
- Give yourself a good dose of exercise, considering:
Frequency - how often you do the exercise, eg, how many sessions each week.
Intensity - how hard you work during the exercise.
Time - how long you continue an exercise session.
Type - aerobic, strength or flexibility.
"The vision must be followed by the venture. It is not enough to stare up the steps, we must step up the stairs" ~ Vance Havner, 20th century preacher
Studies have found only half of us follow the Government’s recommendation for 30 minutes of physical activity at least 5 days a week. But research also shows we are really keen to change that; a SPARC survey discovered almost 6 out of 10 adults would like to do more.
So, how do you turn your dream of a more active lifestyle into a reality?
Hints to help you take that vital first step
- Decide exactly when you will exercise each week and for how long – then stick to your schedule. If you miss a day it’s not the end of the world - just pick up where you left off and keep going.
- Try not to exercise too close to bedtime as it can impact on your ability to sleep.
- Find an exercise buddy. Knowing there is someone waiting for you is a good incentive to turn up for your session.
- Put aside enough time. If you plan to exercise for 30 minutes, add enough time to warm up, recover and get changed.
- Work out what you want to achieve. Maintaining basic aerobic fitness requires different exercises and time commitment than weight loss.
- Write down your reasons for wanting to exercise. Then, when your enthusiasm flags, read them and remember why it’s so important to you.
- Set some short, medium and long-term goals. But remember, make them realistic.
- Vary your physical activity. Try alternating walking, swimming or jogging and consider classes in different disciplines like yoga or pilates.
- Don’t let cost be a barrier. You don’t have to go to a gym or wear designer gear. Running, jogging and playing with your kids in the park are only some of the free activities you can enjoy.
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Unhealthy physical activity
There are a few things to bear in mind before you begin your physical activity programme if you want to want to keep in great shape.
- If you are going it alone, try to speak to a registered fitness instructor to find out the latest information on safe and effective exercise.
- Don't exercise if you have a chill or fever, or if you have a cold.
- Don't overdo it - you will not be doing yourself any favours if you injure yourself.
- Once warmed up, use flexibility and stretching exercises to reduce the chance of injury.
- If you have an existing medical problem, get approval from your doctor before starting a fitness programme.
- Don't exercise in the middle of the day if the temperature is over 20°C.
- Have a glass of water 30 minutes before you exercise.
What type of exercise should I do?
You’ll be far more likely to make exercise a regular part of your day if you choose an exercise that you enjoy. If you don’t enjoy it, chances are you won’t stay with it. Activities that fall into the low category are doubles tennis, ten-pin bowling and table tennis. These are all enjoyable but may not deliver the health benefits or weight loss benefits you could be seeking.
Exercise that uses the large muscles of your body is beneficial. Examples include walking, cycling, swimming, dancing and aqua-aerobics. Some of these exercises, especially swimming, cycling and aqua-aerobics, also build strength.
As we age we lose muscle mass. So if you are approaching 50 or older, consider some strength-specific exercise, eg, weights, yoga or pilates, but be guided by your health or fitness professional.
Aim for a balanced exercise programme
For all-round fitness, include:
- aerobic exercise to increase your stamina, or the health and endurance capacity of your cardiovascular system, eg, walking, swimming
- flexibility exercises to increase the range of movement of your joints and to counteract the tightening and shortening of muscles and tendons that can happen with inactivity, ageing and immediately following strong exercise, eg, stretches, yoga
- strength exercises to increase the strength of your muscles, eg, weight training, resistance exercises; and
- adequate rest.
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Take it slow
If you haven’t been physically active for a while, 30 minutes exercise most days of the week might be quite a challenge.
Why not take your time, avoid injury or soreness, and slowly increase your activity levels. You could:
- Start off walking for 20 to 30 minutes 4 days a week at a comfortable pace.
- Begin alternating 2 to 5 minutes of brisk walking with 2 to 5 minutes of easy walking, gradually increasing the ratio of brisk to easy.
- If you want to take your exercise a step further, once you've worked up to 30 minutes of brisk walking, try alternating running and walking, at a pace that is comfortable for you. As the weeks pass, increase the ratio of running to walking until you are running for the whole 30 minutes. But just listen to your body and don't feel pressured to go too fast.
How will you know if you are working hard enough?
It can be difficult to know whether those lunchtime walks are energetic enough to meet the recommendation of 30 minutes moderate activity each day. Moderate-intensity activity as anything causing a slight but noticeable increase in breathing and heart rate.
Signs that you are working hard enough include getting warmer, breathing faster and deeper and getting a bit sweaty.
For a quick and easy way to keep your activity at a safe level, use the "talk test”. If you are not walking briskly enough you can talk very easily. If you are walking at about the right pace, you can talk but you are a little breathless.
Remember to warm up and cool down
At the start of an exercise session, gradually increase the tempo of your chosen activity to the level you sustain for the session. At the end allow 5 minutes or more to gradually wind this tempo back. Stopping abruptly can result in dizziness. A cool-down period can prevent this, and will assist your muscles to recover from exercise. This is also the ideal time to stretch your muscles, helping restore them to their resting length in preparation for your next exercise session.
Again, if it’s some time since you have exercised and you are unsure about how to do this, it’s best to seek professional advice. Read more on warm ups and cool downs.
Exercise equipment
Most physical activities require only a few pieces of equipment. If you love walking, invest in comfortable shoes with good support; jogging requires a pair of running shoes, while swimming calls for just a swimsuit, goggles and a towel.
If you are joining a gym or attending a circuit class, wear cotton clothing to absorb perspiration and carry a small towel to wipe down the equipment after use.
No longer needing to coax yourself into exercise
Once you begin to miss exercise when your routine is interrupted, you are well on your way to being that regular exerciser you had planned to become.
And remember...
If you aren't feeling particularly fit to start off with, you don't need to a do a lot of work to achieve a big increase in fitness levels. We only need to do 30 minutes of moderate exercise a day and New Zealand guidelines define moderate-intensity activity as anything causing a slight but noticeable increase in breathing and heart rate. You can achieve that by an activity as simple as walking.
You should not be exercising to the point where carrying on a conversation is difficult (the ‘talk test’). If you are puffing and panting then you have entered the realm of high intensity activity. This is not where beginners should be for some time. The talk test is a simple and reliable tool! There should never be any feelings of soreness or fatigue after exercise.
Disclaimer: it is not possible to prescribe exercise that is suitable for all people. Exercise should be tailored for health, age and desired results. This article is intended to offer the reader general concepts only. For further advice you are advised to consult your health professional (GP, exercise physiologist or physiotherapist) or a fitness professional (fitness centre staff or personal trainer).