" Too tired!". "Not enough time!" "Too lazy!" Do any of these excuses sound familiar when the topic of exercise arises?For the population of working mothers, multi taskers, or even retired folk, when it comes to exercise, we are often demotivated or simply fail to factor this activity into our daily schedule.Regardless of what our priorities are, it is still important to engage in some form of exercise regimen, even starting from home!According to Marilena Walcott, Personal Trainer at Starlite Fitness Centre, one must first let go of the intimidating image of well built super humans who spend almost all day at the gym carving out the perfect body."When we think about exercise we always envisage super fit people with muscles doing very difficult exercises, these are the kind of things that would prevent us from starting in the first place." Let's forget all those images and start thinking of why it is important to exercise. It is more than body image and more about your health and a better quality of life" she said. Walcott also enumeratesincreased energy, a reduction in the risk of heart attacks andbreast cancer, along with increased esteem as motivators to start exercising.
For persons who have never exercised before, it is important to start some form of activity immediately. " If you are a beginner, I suggest that you start to get moving every day, whether it is walking around your neighborhood or at the gym, or going up and down your stairs."Walcott also recommends swimming at a public pool as an alternative, especially for those who have incurred any injury to the neck, back or knee.For this fitness buff, walking is one simple activity to start one's exercise regimen, especially for those who are overweight.Walcott states "If you decide to walk outside, do it either early in the morning or late afternoon or evening. You certainly don't want to exercise in the heat as you could risk a heat stroke which could be very dangerous"Using the correct clothing and footwear is also critical when exercising.She advises "Wear either cross training sneakers or walking shoes.Also keep yourself hydrated. Drink water before, during and after exercise."The elderly, a population often overlooked when one refers to exercise, cannot be left out. Research has shown that regular exercise by this demographic can reduce diseases and disabilities that often accompany aging such as dementia."I would recommend a good personal trainer who is certified to deal with seniors, otherwise keep moving even if it is gardening or taking a walk."A healthy diet also complements regular exercise.You may want to cut down on your intake of highly caloric foods suchas soft drinks and fried foods increase your intake of yogurt, freshvegetables and nuts. Sweet treats such as ice cream and cake should also be avoided, she said, but can be eaten in small portions weekly.
MARILENA'SWORKOUTFORBEGINNERS
If you are in decent shape start with some slow, light jogging. (At least 3 times per week for 20 or 30 minutes ) -Warm up for five minutes first to prevent injury and let your heart adjust to beating faster, before starting the intervals.
For beginner walkers, just pick up the pace for 30 -60 seconds, and then walk at a normal pace for 1-2 minutes to recover. (Don't overdo it at first)
You can repeat this 3-5 times during your normal walk.
For people in slightly better shape, try walk/running intervals.
Again, warm up for 5 minutes, then jog slowly, pick up the pace to a steady run for 30-60 seconds, then back to a slow jog for 1-2 minutes recovery.(Repeat 3-5 times).
WARNING
People who have never exercised before should not run or do jumping jacks. The idea is to start very slowly and build up as you go along.
