The robust summer dining and partying is now easing off, many of us have returned to work or our normal non-festive activities… and the reality of a few kilos here, a bit of a short breath there, is starting to sink in once again. It’s September and that means returning to the gym or to a more diligent fitness regime at home. After a bit of a hiatus or reduced training during summer, the thought of exercising might be a bit daunting for some, so we thought we would ask our fitness and nutrition expert Paul Isaacs for some advice. Here are his Top 10 tips…
1. Most important… consult with your doctor before starting any exercise programme, and ensure everything’s in working order. When you have the green light, find a personal trainer in your area to discuss your needs. Most trainers will provide a free consultation and help you determine your fitness levels, and the correct way to start a programme.
2. Start slowly! Many people returning to exercise after a break make the mistake of doing too much. If you haven’t worked out for a while (or ever!) start with a walking programme of about 20 to 30 minutes three days a week. Add a few minutes each session to progress gradually.
3. Set daily or weekly goals. Long-term goals are admirable, but are so far down the line we often forget why we’re working so hard in the present! For ongoing motivation, write down a daily or weekly goal and reward yourself (see Tip 8) when you achieve it.
4. Document your workouts each day, making notes about what you did, how you felt and how you improved since the last on.
5. Just as you would schedule other appointments in a diary, plan in advance the number of times a week you are going to exercise – and work this around your everyday routine.
6. Ideally, exercise with a friend. This makes the activity more fun and also provides extra motivation.
7. Drink plenty of water. When you exercise you sweat and your body becomes dehydrated. It is absolutely essential to replenish lost fluids during and after exercise.
8. Enjoy a reward. Treat yourself to a massage or new workout clothes when you achieve your goals.
9. Don’t give up. Exercise will be tough some days, but keep sight of your goals and remember all the many health benefits of leading an active lifestyle.
10. Eat regularly and healthily throughout the day. Your body will need to be replenished with fuel after all that hard work.
