Cathal BarryWith a stretch in the evenings and the (somewhat) improved weather around the country, now is the perfect time to begin those long-fingered summer exercise regimes.
For total beginners, a simple evening stroll can serve as a perfect stepping stone to a more rigorous routine and make the world of a difference!
Exercise is one of the easiest and most effective ways of improving both your physical and mental health.
As well as lowering your risk of serious health problems, regular exercise can ease depression and anxiety, boost energy and mood and relieve stress.
You don’t have to be a fitness fanatic to reap the beneficial rewards either. No matter your age or fitness level, there are endless enjoyable ways to use physical activity to help you feel better, look better and enjoy life more.
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives.
By focusing on activities you enjoy and tailoring a regular exercise routine to your own needs, you can experience the health benefits of exercise and improve your own life.
Struggling
If you are struggling to stay motivated, try exercising with a friend who has roughly the same fitness levels as you. If you’re up for the challenge, pick somebody fitter – they might push you that little bit harder!
Start slowly and try to build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity aerobic activity. In other words, it needs to be faster than a stroll.
Moderate-intensity aerobic activity means you’re walking fast enough to raise your heart rate and break a sweat. A good rule of thumb is that you should be able to talk, but not sing.
If, to begin with, you can only walk fast for a couple of minutes, that’s fine. Don’t overdo it on your first day. You can break up your activity into shorter spurts as long as you’re doing your activity at a moderate intensity.
Begin every walk slowly and gradually increase your pace. After a few minutes try walking a little faster. Towards the end of your walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches.
From walking to the shops or opting for the stairs over the elevator, try to make every step count.
Walking is a great starting point, but don’t be afraid mix it up too. You could build up to jogging or even try cycling or swimming if that’s more up your street!