Y o u r H e a l t h


towards Regular Activity by Sergeant Mick Barron, SNCO PEd Dep Ops


W


e all know that exercise is an essential part of a healthy lifestyle.


However, when caught up in the daily whirlwind of family life it isn’t always easy to find the time to exercise – especially if your partner is away from home and you have to get the kids to school before getting yourself to work!


The next thing you know, you're so tired you can't face the notion of exercise – so you become even less active and you start to put on weight. And when that happens there is no way you will let yourself be seen in a gym until you lose some of that weight! So you try going on a diet. Sadly, dieting does not always yield the results you hoped for.


There is a large amount of very compelling research to support the argument for stopping smoking, drinking sensibly, eating a healthy diet and making regular exercise part of your daily routine. Obesity is now a major cause for concern. The Government have highlighted the dangers facing our society if we do not become more physically active.


A document published by Loughborough University stated: 'Mild to moderate exercise is the best way to health, because you set attainable goals that you actually enjoy reaching, which means you form long-term habits. There's too much pressure put on people to over-do it in the short term, which means they hate their exercise regime and can't wait for it to stop – so take it slowly and make sure that only you decide what you want to do and achieve.'


The annual New Year resolutions often result in people spending hard earned money on gym membership in the hope that it will motivate them to attend the gym. However, if you cannot find the time to exercise regularly now, where are those spare hours suddenly going to appear from? The same study found that those who do join a gym with the best of intentions often give up. Joining a gym and then missing sessions can cause demoralising feelings of guilt. The more sessions you miss, the less inclined you are to return or re-start the programme and in no time at all you can find yourself back at square one.


So what steps can you take to becoming more active? Perhaps it might be a good idea to incorporate regular exercise into your daily routine. Walking the children to and from school could be a starting point. It might also be a way of promoting an active lifestyle in them.


Summer 2008 27


If possible, could you walk to work instead of driving? Take the stairs or the lift? How about taking a rucksack the next time you pop to the local shop, fill it with the groceries and then walk home again? This is a form of resistance training which benefits both the cardiovascular (heart and lungs) and the muscular system. Gardening is another effective way to easily engage in some regular exercise.


If you are thinking of starting an exercise programme it is always advisable to consult your doctor, especially if you have any medical problems.


Here are a few tips to consider when starting an exercise programme: • Start gently and build up gradually over a few months.


• You should be able to hold a conversation during exercise. Stop if you have difficulty catching your breath, develop chest pains, or feel weak, dizzy or faint.


• Don't exercise if you are ill or feel very tired. • It is not advisable to exercise immediately after eating, but equally don't exercise on an empty stomach.


• Drink lots of water before you start, while you're exercising and after you've finished.


• Always warm up before you start and cool down when you finish (stretching or easy walking is ideal).


Here are a few ideas to help make exercising more enjoyable: • Exercise with a friend at a pace that means you can still talk to each other.


• Listen to music while exercising • Vary what you do in order to prevent boredom.


• Exercise as a family and enjoy some quality time. Cycling in the local forest or learning a new activity as a family.


• Set yourself a target. It could be a ‘Race for Life’ event or something similar.


• Reward yourself for achieving that target, but not by over eating!


An easy and time effective route to fitness involves nothing more than dusting off those trainers and stepping out onto the streets. A good starting point is a simple run/walk programme that gradually increases the intensity as you become used to the activity.


Week 1 Run 1 min, walk 90 secs. (x8) Week 2 Run 2 mins, walk 1 min. (x7) Week 3 Run 3 mins walk 1 min. (x6) Week 4 Run 5 mins, walk 1 min. (x4) Week 5 Run 8 mins, walk 1 min. (x3) Week 6 Run 12 mins, walk 1 min. (x3) Week 7 Run 15 mins, walk 1 min, Run 15 mins.


Week 8 Run 30 mins continuously.


If you do want to utilise a gym and fitness equipment, most RAF stations offer excellent facilities. If you are unsure about how to gain access to these facilities then contact your local Physical Education Flight for advice. An article in the Winter edition of this magazine outlined how to make the most of this opportunity.


If you choose to adopt a more active lifestyle it is important that you begin on your own terms, at home or outside, with an exercise regime that allows you to fulfil all the other commitments in your life. Physical activity is meant to enhance your lifestyle and assist with the reduction of stress, not add to it.


Now stop reading and take that first step – something is better than nothing!


Taking Small Steps


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