Getting Active

Getting active and taking part in regular physical activity has many benefits for your general health and well-being. Being active does not have to be a burden, unpleasant or difficult to do. By making small changes in your everyday lifestyle you can easily increase the amount of activity you do. This means you will get the most from your healthy eating plan and soon start seeing and feeling the difference.

Have a plan
Set daily and weekly exercise targets and establish a way to measure them – for example start an exercise diary and record all the exercise you complete – this will help you keep track of your activity to ensure you are always reaching your target. Keeping a record of your weight, BMI and waist circumference measurement can also help you to be aware of your achievements, stay motivated and maintain progress.

Click here to find out how to measure your BMI.

Many people make the mistake of doing too much too soon and end up burning out after just a few weeks. Do not forget, exercise is for life, which means it must be something you enjoy and that you can make room for in your daily routine.

Making an exercise plan will ensure you are getting the recommended amount of moderate exercise daily as well as including a good mix of heartbeat-raising (cardio), toning and strength training. It will also help you develop something that is built for the long-term and sustainable. Remember, it is easy to think you are physically tired at the end of a work day when really you may be more mentally tired.

Please note: If you are new to exercise or have not exercised in a long time, it is advisable to check with your doctor before you begin.

The four steps to a good exercise plan are:
1	Take a gradual approach: Week 1 – aim for 15 minutes exercise a day. Week 2 – go for 20 minutes and build up to 40 minutes+ exercise a day.
2	Make sure you always warm your body up gently and stretch the muscles you are using carefully before a vigorous exercise or a weight training session (warm muscles perform better and have greater elasticity than cold muscles – helping avoid injuries) – you should also warm down and stretch after exercise to reduce muscle soreness and stiffness.
3	Alternate heartbeat-raising (cardio) and strength 'days' with more gentle activity like walking and yoga.
4	Review your progress at the end of each week.

Getting the most from your exercise:

Make it enjoyable
Choose an activity that suits your personality. If you prefer company then go to a gym class, join a running club or take up a team sport. If you feel happier exercising on your own then try using an exercise DVD at home or going out for walks.

Exercise at the right time
Exercise first thing in the morning – studies show that people who do this are 50% more likely to still be exercising 6 months later. Research also suggests that exercising between 5–7 pm provides the most physical benefit but exercise at any time will be beneficial.

Try to avoid eating for at least 2 hours before you exercise as eating a lot before exercise can slow you down and make you feel sluggish.

Make the time
Start with mini workouts and build up your exercise plan from there. Remember, short-but-frequent workouts (10 minute sessions, four times a day) have the same health benefits as a 40 minute session. Brisk walking is a great place to start.

Do not make excuses
Have a back-up plan. Having a fallback option makes you significantly more likely to fit exercise into your day. So make sure you have a few exercise DVDs at home for when you cannot manage anything else and that you keep a comfortable pair of walking shoes at work so you can grab the opportunity to stretch your legs during the day.

Best ways to burn calories
Nothing shifts excess fat better than regular heartbeat-raising (cardio) exercise. Here are our top 10 calorie shifters – make sure you build at least one into your weekly exercise plan.

	Calories Burned
30 Minute Workout	Females (around 165lbs)	Males (around 190lbs)
Jogging	499	568
Tennis	349	397
Circuit Training	349	397
Football	300	340
Swimming	300	340
Low impact aerobics	200	225
Salsa dancing	190	220
Golf	176	196
Brisk walking	141	156
Weightlifting	101	111

Other simple ways to increase the number of calories you burn each day include:

• walk or cycle instead of using the car
• take a walk at lunchtime
• use the stairs instead of elevators and escalators
• park further away from your destination than usual
• take "walking breaks" instead of coffee breaks in order to get your body moving during the day
• go for a walk, bike ride, roller blade, or play pool (something active) instead of going out to dinner.