Some tips for doing more exercise

  Start with modest targets and build up steadily. Ideally you want to build up to approximately 30 minutes of moderate intensity exercise every day. As stated earlier it can be difficult to find this time in a busy schedule, so think of ways in which you can build at least some of this exercise into your daily routine. For example, take the stairs rather than the lift, go for a walk during your lunch break, walk the children to school, walk to the local shops, play a physical game with your children, do the gardening, take the dog for a walk, or wash the car. Ideally, the exercise programme should be a combination of 80 per cent ‘stamina’ and 20 per cent ‘flexibility’ exercises. Ideal stamina exercises include activities such as jogging, rowing and cycling. The aim of flexibility exercise is to flex or rotate all the joints in the body. For example, swimming and yoga are good flexibility exercises. Many of these activities can be carried out indoors when the weather is bad, for example by using a running, rowing or cycling machine. If you cannot afford an exercise machine, you could buy a skipping rope. You can even watch your favourite television programme while doing such exercise! Even if you are unable to exercise daily, try to do about half an hour of exercise around three times a week. This will help you sleep better, feel more relaxed and have a better appetite. The important thing is that you try to stick to the programme. A word of caution, however: if at any time you experience chest pains or other kinds of physical distress, it is important that you stop immediately and get a check-up with your doctor before you continue.

Some employers encourage their employees to keep physically fit by offering them the opportunity to join a gymnasium at reduced corporate membership rates or offering such facilities within the workplace itself. If these benefits are available to you within your own workplace, ensure that you do make use of them. Some employers have cycle to work schemes which offer the opportunity to purchase a cycle at a reduced rate. This has the joint benefits of reducing the pressure on car parking places at work and also giving the employee the opportunity of becoming physically fitter.

A healthy diet

  Sticking to a healthy and balanced diet helps avoid obesity, coronary heart disease, high blood pressure, bowel cancer and late onset diabetes. A healthy diet essentially involves moderation with most foods which, combined with exercise and other lifestyle changes, leads to better health. Most of us are aware that if we eat too many fatty foods, biscuits, sweets or cakes, we are likely to put on weight. It is a simple equation as can be seen in Figure 4.1. If the input of energy (calories) exceeds the amount of energy expended, the excess unused energy is stored in the body as fat.

Figure 4.1 Calorie equation

 

  Fat is stored in our bodies with considerable ease and yet requires lots of effort (physical exertion) to get rid of. The recommended calorie intake for an adult woman of average build is approximately 2,000 a day and for men it is approximately 2,500 calories a day. This is a rough estimate since daily calorie requirements can vary considerably depending on lifestyle and other factors such as age, height, weight, level of activity and body composition. In order to lose one pound in weight you need to have a negative calorie intake of 500 calories a day. Given that it can take up to an hour of quite vigorous exercise to burn off around 500 calories, it is preferable not to allow the excess calories to build up in the first place.

The traditional wisdom is that cutting down on fat, especially foods containing high cholesterol (no more than 70 grams a day), is a healthy way to lose weight. Fat in polyunsaturated form such as that found in vegetable and fish oils is thought to be healthier than saturated fats found in red meat, hard cheese and cream products, which contain high cholesterol. A maximum of 20 grams of saturated fat per day is recommended. A maximum of 90 grams of sugar and 6 grams of salt per day are also recommended. A diet rich in dietary fibre in the form of wholemeal bread, fibre-rich cereals, fruits and vegetables is also advised. High carbohydrate foods such as pasta, bread, potatoes and rice can help keep your energy levels up at times of stress, rather than foods containing refined sugars such as cakes, chocolate and biscuits, which may give you an initial burst of energy but it is short lived. If your diet is a healthy one it will usually give you all the daily vitamins that you need and so expensive dietary supplements are not necessary. Most supermarkets now provide helpful dietary advice on the food packaging, identifying the amount of calories, fat, sugar, carbohydrates and salt in the product, so take some time to look at this information before buying the food.