- Make sure that you perform some form of exercise at a moderate level for at least half an hour most days of the week.
- Combine a certain amount of muscular strength exercise with endurance exercise while incorporating a certain amount of flexibility work.
- Alternate the type of exercise that you do throughout the week to provide variety, increase motivation and reduce boredom.
- Ensure you choose exercise that suits you in terms of your physical ability, fitness level and personal ability.
- Start at a reasonable level relative to your ability and progress steadily over time as your fitness level increases, to allow continuous improvement in ability.
- Do not eat a bulky, complex carbohydrate meal within the hour preceeding exercise - where necessary choose high glycaemic (slow sugar) snacks for instant fuel before exercise.
- Drink plenty of water before and after exercise, and during if it involves continuous activity that lasts for over 45 minutes (e.g. a marathon).
- Make sure you perform a pre-workout stretch and a warm-up, aand then a cool-down and post-workout stretch to prevent fatigue and Delayed Onset of Muscle Soreness (DOMS).
- Remember that any exercise is better than no exercise! Try to incorporate exercise in your daily routine, e.g. walk, or cycle short distances instead of driving.
- Start Today! Anyone and everyone will benefit, regardless of fitness level, age and weight.
By Liz Andrew
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