Winter is coming to an end. Huzzah! Spring is just around the corner, and it’s definitely time to shake out those winter blues and welcome the warmth. And, of course, the Commonwealth Games has inspired the Aussie athlete in us all to get out and be a bit more physical.
Hang on, though. How have you fared through the colder months? Have you stacked a kilo or two on from all that carb-rich food you’ve been eating just to keep warm?
If you haven’t, well done you! For the rest of us, it might pay to get active during spring so that we look our best when the beach weather hits.
Whether you’re a beach person or not, or how old or fit you are, there are all sorts of benefits to keeping active. And all it takes is a minimum of 30-minutes a day.
Benefits of keeping fit and active.
Physical activity and exercise can have immediate and long-term health benefits. It can improve your quality of life, overall health and fitness, and reduce the risk of developing several diseases like type-2 diabetes, some cancers and cardiovascular disease.
Some other health benefits include:
- lower risk of a heart attack
- lower blood cholesterol level
- lower blood pressure
- stronger bones, muscles and joints and a lower risk of developing osteoporosis
- better recovery hospitalisation
- more energy, better mood, better sleep
- healthier state of mind
- better weight management
Aim for at least 30 minutes of physical activity every day and try to find the time for some regular exercise while minimising the time spent sitting and lounging around.
Fitness of the mind.
Several studies have also found that exercise helps depression by blocking negative thoughts or distracting you from daily worries. It provides you with an opportunity for increased social contact, lifts your mood, and improves your sleep patterns. Getting regular exercise may also change the levels of chemicals in your brain, such as endorphins, serotonin, and stress hormones.
Let’s get physical.
Doing some form of physical activity is better than doing nothing. If you’re not all that big on exercise, that’s okay, you can start at your own level and gradually build up to the recommended amount.
So, what would you like to do? It’s by no means a definitive list, but here are a few ideas to get you up and moving.
- Walking — perhaps the simplest way of improving your overall fitness is to get out of the house and go for a walk. Take the dog with you and if you’ve got a little one in tow, pop them in the stroller and head out. Take a friend and go for coffee. Just make sure it’s a decent sort of distance that the coffee is a nice reward. Once you get fitter, expand your walks to long beach strolls or even head bush and take in nature as you amble throughout the countryside.
- Running/jogging — if your fitness is pretty good and you’d like to increase your physical activity, go for a run. It’s a great way to increase your heart rate and get the endorphins flowing. You could also join one of the free local weekend Parkruns and make new friends while feeling part of your local community and improving your fitness.
- Bike rides — another great way to get fit and have fun is to take the treadlie for a spin. There are so many local bike paths along coastal esplanades, local creeks, and transport corridors. Or just jump on the bike and head to the shops instead of using your car.
- Swimming — while it may not be beach weather yet, some die-hards swear by an early morning dip to get the blood pumping. If you’re not quite there yet, there are plenty of indoor heated pools around to get in some laps.
- Dancing — jazz, tap, ballroom, dance workouts, or just throwing on your favourite beats and dancing around the house while you do a few chores. You can dance in a group, with a partner, or on your own. Such a great fun way get fit and active.
- Workouts — hit the gym or work out at home. Gyms can be a great place to work out with like-minded people, and you can choose how you want to exercise. Stick with your program, work with a personal trainer, or join up to get fit by attending a one of the many group fitness classes. Alternatively, you might prefer to stay at home and work out to your own program at your leisure.
- Sports — tennis, golf, weekend social sports like footy, netball, hockey and basketball, bowls, surfing, and some of the more unusual sports like petanque, Quiddich and even frisbee golf…whatever you’re into, chances there’s a sports club or association looking to welcome new members. And it’s a great way of expanding your social circle while keeping active.
See your GP first
Okay, time for a sensibility check: It’s a really good idea to see your doctor before starting your physical activity program, especially if you haven’t been all that active of late. And please stop and see your GP immediately if you experience any of these signs during any increase in your activity levels:
- if any activity causes chest pain
- if you’re breathless
- if you faint or have any dizziness
- if you’re at risk of heart disease or you have heart problems
- if you’re uncomfortable exercising while pregnant