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GETTING FIT: LEARNING TO RUN FOR YOUR LIFE
1. If you are in early adult life you are probably quite active physically. It is important not to let the growing pressures of work, commuting and family displace the exercise habit. Maybe you can now afford to commute by car or even to use cabs, but if you abandon your walk to the station or your daily cycle ride you may be dropping a valuable habit.
Exercise is easier to keep up if you enjoy it. Choose the form which gives you most pleasure: swimming, a competitive sport, running, cycling or gymnastics for example.
Above all, remember that fifteen to twenty minutes of exercise three to four times a week is very much better for you than a prolonged workout every Sunday.
2. If you are already sedentary (most of us are, unfortunately) you need a plan of action to get fit safely and enjoyably. After the age of thirty, it makes good sense to see your doctor for a check-up before starting a fitness programme. If you have high blood pressure, heart disease, back trouble or arthritis you should seek advice and treatment before undertaking major exercise. And if you are very obese you will be wise to shed some of the surplus fat under your doctor’s supervision before moving on to the programme of exercise. If you think that exertion makes you unduly short of breath, or causes tightness in the chest, giddiness, coughing or severe calf pain, you will certainly need to see your doctor.
3. The most important rule about your fitness plan is to start with very light activity and to increase the effort in gradual, easy steps. Your sense of well-being will begin almost immediately; but allow four to five months for attaining your plateau of fitness. With each spell of activity, the goal is to feel mildly extended, but pleasantly so. A comfortable sense of tiredness is the aim; it is valueless and possibly harmful to become exhausted or seriously short of breath. If you are seeking a new and lifelong health habit, obviously it must be enjoyable. So exercise within your capacity. Probably you should aim at activities which need about two thirds of your maximum ability (one way to assess this is to count your own pulse rate, as we shall discuss in a moment).
Fitness is achieved by steady, easily attainable increases in your physical activity. To remain fit needs even less effort.
How often should you exercise? Every day if you like; but three to four times a week is enough.
4. Start off with a brisk walk on the level for fifteen to twenty minutes (or, if you are over fifty or have been very inactive, just ten minutes normal walking). By the end you should feel mildly tired. In this phase, try to exercise daily.
5. When this level of exercise becomes easy, extend yourself a little further: increase the distance, or find a gently hilly route. Make each addition to your effort as you become accustomed to your present activity. For many people this will be every three weeks, but don’t set yourself any rigid goals. You’re not in the army – this is for pleasure as well as for fitness. Nor need you feel guilty if you don’t feel up to your exercise session today; but keep to at least three spells of activity a week.
Still aim to become moderately but pleasantly tired, and only a little out of breath. Supplement this routine by putting extra energy into other everyday activities. Try to use more energy than the bare minimum towel yourself vigorously after a shower, walk across a room briskly. Don’t use the telephone when you want to speak to someone if a few minutes’ walk will bring you face to face; it’s often more pleasant and more effective anyway. Walk up one flight of stairs, and always walk downstairs; why wait for the lift? Perhaps you will take up dancing again.
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