Exercise without even noticing!
- Cleaning the house for 30 minutes - can use up to 135 kcals
- Washing the car for 25 minutes - can use up to 100 kcals
- Gardening for 15 minutes - can use up to 100 kcals
Getting your work-outs started
- Walking 30 minutes at 3mph - uses up 99 kcal
Strengthens heart and tones legs - Cycling steadily for 20 minutes - uses up 100 kcal
Strengthens heart, tones legs and bottom and improves endurance - Swimming for 20 minutes - uses up 100 kcal
Avoids stress on joints and has benefits heart and lungs
Keeping going
Start steadily and build up gradually. You should aim to be still exercising after six months… and then six months after that. Build variety into your routine, visualise the benefits that you'll receive, and try exercising with a friend to give yourself support.
Don't run out of fuel
Eat sensible meals before you exercise and refuel after a vigorous workout. Rice and pasta give you staying power. High-carbohydrate foods like rice cakes with jam, or cereal sports bars will stop you feeling drained after a workout.
Top-up with water
When you sweat you lose fluid, and it's important to replace it. Make sure you're not thirsty before you start, and aim to drink around 200ml every 15 minutes whilst you're exercising. Don't wait until you're thirsty.
Build up gradually
If you haven't been active, start with moderate activities and then build up gradually. Work your way up to 30 minutes exercise (of different types) five days a week. Once you're active and want to do more, increase the intensity, duration or frequency of what you do. And try varying the type of exercise to keep yourself interested.
