KEEPING FIT...

Why do we have to make a conscious effort to keep fit anyway? Shouldn't our daily routine contain enough exercise in the first place? Of course this was once true, however modern inventions have systematically removed nearly all natural means of exercise. We use cars instead of walking, escalators instead of the stairs, and a hundreds of other electric machines. We do so little manually anymore it is no wonder we are all out of shape and becoming a nation of overweight, unfit individuals. Ironically then to counteract this we get back into our cars and drive to the gym to use more electricity to power another machine to recreate the work we should have done in the first place.

So it is up to you, why not walk to the shops instead of taking the car, use the stairs instead of the escalator and take every opportunity to do things manually where you may have previously used a machine.

Set aside some time for some dedicated exercise, like cycling, swimming, walking or running. There is no doubt about it exercise makes you feel good, keeps the weight down and keeps you looking younger. It keeps your muscles, heart and lungs in shape, staving off many the conditions that make people in their middle ages look and feel so sedentary. 30-60 minutes a day of brisk exercise is all it takes, who knows it could increase your lifespan by 10 or 20 years.

RUNNING...

Calories burned: Approx 750-1000 per hour (5-7 mph)

Running offers a very good cardiovascular workout, however it is deemed to be high impact on the knees and joints. Initially it can seem like very hard work but you will be surprised how quickly your body adapts, and after just a few runs you will find it easier and easier.

It requires very little equipment or effort to start, just don your trainers open the door and off you go. If you are lucky enough to live in the country there is nothing better than a good run through the woods or down the country lanes. It is a time for reflection, a time to clear your head and run off the stresses of life.

Little is required for running except a good pair of running shoes. Make sure you use dedicated running shoes, general purpose trainers don't offer adequate cushioning against the impact of running. A runners belt / pouch is helpful to hold your house keys, mobile phone & MP3 player. Carrying a mobile phone is a good idea just in case you injure yourself, limping back 2 or 3 miles is no fun. If your run is to be of 30 minutes or more then you should carry a water bottle, to ensure you stay hydrated, there are dedicated runners bottles that are designed to be easy to hold while running.

If you are planning on running for more than 30 minutes then dedicated running shorts and top are a good idea, as they are made of special synthetic fibres that wick the moisture away from your body, and stop your sweat from building up making you feel wet and cold. They are soft to the touch and free of seams that may chafe your body.

You should drink a little water before you set off and eat a small carbohydrate snack (a banana or bagel is good) about 30-60 minutes before you run. To avoid injury and stiffness remember to warm up before you stretch, start off at a brisk walk for 5 minutes, then take a few minutes to do your stretches, at least 30 seconds per stretch. When you have finished your run, slow down gradually and walk the last few hundred metres, finally finishing off with more stretches.

It has been said that your neighbours should see you walking from your house and back afterwards, don't be tempted to impress them by setting off running. If you strain your muscles while running you may not be able to run for several weeks, and thus your fitness level will fall off, making it harder to get back into running.

The first 10 minutes of running always feel hard, often leading to the temptation to quit and walk back, but you soon get into the groove and from there on the reward of running kicks in, a sort of euphoria and general wellbeing. Aim to work up to runs of 30-60 minutes, about 5-10 Km. To avoid injury ensure you build up to these times or distances slowly, start off running for 10 minutes, then walk for 10 minutes, followed by another run of 5-10 minutes. Keep this routine up for a few runs and then increase it a little, gradually working up to longer and longer runs with less walking.

If during your run you feel the need to slow and and walk for a little then this is OK, it is a good time to, asses the impact of the run on your body and to take on water. In fact research has shown that varying your running pace helps your body to burn more calories.

Although many runners will run every day, a run every other day is not a bad idea as it allows you muscles to rebuild and body to recover. If you are going to set off on a long run then two days rest may be more ideal.

WALKING...

Calories burned: Approx 450 per hour (4 mph)

Walking offers an average cardiovascular workout, requiring very little in terms of equipment. Just a good pair of walking shoes and suitable attire for the day. You should aim to go for walks of 30 minutes or more and try to walk at a fast pace that will elevate your breathing and pulse.

If you aim to go walking off the beaten track, advise someone of your intentions and route and ensure you have a fully charged mobile phone with you. Take a ruck sack and pack some water and some high carbohydrate snacks, as well as a good fleece / jumper and a good quality wind / waterproof jacket, just in case the weather changes suddenly for the worse. If you are not familiar with the route ensure you pack a good map of your intended route.

Like running a good long walk in the country can offer time for reflection and allows you to dispense with the stresses of life.

CYCLING...

Calories burned: Approx 350-750 per hour (5-13 mph)

Cycling offers a good cardiovascular workout, with little impact on the joints etc. Your bicycle should be of suitable type and quality for the terrain. Ensure that the tyres are fully inflated and that there are no loose nuts and bolts before you set off. If your rides are to be of any distance ensure you carry a puncture repair kit, and a cyclist spanner set to facilitate any on route repairs. A cycle helmet is essential at all times. Wear a high visibility jacket if your route is to be on public roads.

If you aim to go cycling off the beaten track, take a ruck sack and pack the same as you would for a long walk, mobile phone, jacket food etc.

GYMS...

Calories burned: Approx 400-1000 per hour (depending on routine)

I am not going to say much about using the gym as you are strongly advised to take the induction course when you join, they will asses your requirements, work out an exercise plan for you and teach you how to use the equipment safely. Many gyms will offer a fitness assessment when you join, and again after a set period of time. Seeing the improvement in your fitness level will serve as a great incentive to continue your regime.

During your induction course you will usually be shown how to warm up prior to your exercise, and cool down and stretch properly after. Ensure you keep to these routines and they protect you against injury and reduce any stiffness afterwards. Most of the leg stretches are the same ones you should apply before and after a run.

SWIMMING...

Calories burned: Approx 350 per hour (front crawl)

Swimming is perhaps one of the best all round workouts, it works the arms and legs, whilst giving you a good cardiovascular workout, however some find it boring as it requires repetitious swimming up and down. Obviously little equipment is required except your swimming costume, though a pair of swimmers goggles will help you see better if your stroke is to be front crawl.