Reasons to do exercise – 1 – Seeing interesting places

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I can only speak for myself but one of my main reasons to walk is to feel a connection to the world, to escape my normal life and to see nature in the raw, visit places and see them up close. I try every Sunday to walk/run somewhere close by where I can spend time alone, thinking about nothing. This Sunday i went to Llansteffan  – and because I am now fitter than I have been in years I got to the castle!

2014-02-02 14.13.522014-02-02 13.28.332014-02-02 13.22.432014-02-02 13.09.002014-02-02 13.01.44

The ruins were great, beautiful views, a real sense of history and now something to fid out more about – the history of the castle.

Would like to hear your reasons for exercising.

 

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‘I don’t like exercise’

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Sometimes people are put off exercise because it reminds them of those awful PE classes at school, climbing ropes, jumping on and off benches and so on.

pe class

Many people also don’t like the rules and regulations of organised sport but are happy to have a ‘kickabout’ with a ball.

footie

For those of you who hate sport exercise can be dancing, walking, gardening, doing housework. Any activity which you do that leaves you a little warm and breathless is exercise!

dance

I used to hate the thought of doing any exercise but now I am a little fitter and thinner I look forward to beating my personal best at rowing (indoors) , the treadmill, weights, walking and running. Look at these pictures to see the difference just walking and eating sensibly can make!

1

One of the tricks is to not think of it as exercise, make it fun, going for a long walk with the dog/friends/grandchildren. Playing football with friends, a charity event like Race for Life – that’s how I started.

Excuse number 3 for not doing exercise – “I don’t have the willpower”

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Motivating yourself is always a big factor in both starting and continuing exercise.

give up

There are many ways to help you ensure that you start and continue:

1. Do the exercise with a friend/family member – no-one likes letting their friends down!
2. Join a group, there is the team feeling that builds up, also makes the exercise partly a social activity
3. Set achievable goals and reward yourself when you achieve them.
4. Keep a diary, start a blog
5. If the exercise is part of a weight loss programme – buy an item of clothing one size too small, you will be amazed at how quickly you can drop a size if doing regular exercise and eating well.
6. Get a sheet of paper and divide in half on one side write all the reasons to exercise and on the other all the reasons not to. Then make a plan to get rid of the barriers to doing the exercise. Your list could look like this:

For Against
Better health Tired
Slimmer Cost
Fitter It’s boring
Able to do more I can’t do it
Less illness No time
Feel better I’m happy as I am
Look better
Able to play with kids/grandkids/friends

Once you have the list work through the reasons for and against one by one and hopefully the for list will win

Why not do exercise?

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Did any of you make a New Years Resolution?
res

Was it one of the top 3?

Losing weight, doing exercise and eating healthier.

We all know that getting fitter and healthier, eating ‘properly’ and losing a bit of weight is good for us, so why on earth don’t we all just go and do it?

According to the BBC and the NHS there are many barriers to doing exercise:

“I don’t have time”
“I’m too tired”
“I don’t have the willpower”
“I don’t like exercise”
“It’s hard work”
“The weather is too bad for exercising”
“I’ve missed a session. I’ll never get back on track”

These are the top seven reasons for not exercising regularly; I have said all of them myself from time to time! I hope over the next few days to be able to show you that none of these are real barriers to exercise that they can be overcome, and also how we can help you to do that.

Please feel free to comment on the articles and ask any questions that arise.

The new Gorslas group starts its life

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I had been trained as a walk leader, I bumped into Andy one day in the summer, he complimented me on my weight loss, we chatted I said I was walking a lot and he suggested I start a new group – with his support. So I did.

Having walked and run at Llyn Llech Owain and Mynydd Mawr I felt one of those would be suitable, as LLO has toilets and a cafe this was my choice. Andy quickly found some more volunyeers and Ros, Kathie, Sharan and Alison were on board. I arranged a meeting with Park ranger Judith, she was very supportive and encouraging.

Next the leaders got together to decide or how we were going to run the group and what people we were looking at to come to the walks. We were unanimous our main focus would be on people recovering from illness or with chronic conditions that needed a gentle exercise to start them off.

We all went away and started putting out leaflets, bombarding our contacts, setting up a Facebook page and met a week later to risk assess the various walks.

We started our first walk on the 14th of September, we wanted to start quickly before the weather turned and so far we have been very lucky.

My motivation for walking

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A few years ago I looked like this:

20th April 2011
20th April 2011

I was, and still am a single parent, then aged 53 with two sons. I had been diagnosed with the following: angina, hypertension (high blood pressure) Rheumatoid Arthritis, gastritis. I had a disabled blue badge, I could barely walk a few yards. I rattled with the number of pills I was taking, decided to stop taking them and had a mini- stroke, was smoking 40 cigarettes a day.

One day – I visited the doctor and I got a prescription for Champix to give up smoking. Once that was done I started Slimming World in 2011 and lost nearly 4 stone with them – a huge thank you to all the ladies in the group. But I stalled, stopped going and put a lot of weight back on.

In 2012 I decided to enter the Race for Life, I had had, and survived cancer at the age of 22. So my very kind boss started to train with me, she walked round the block with me and was concerned at the redness in my face, the sweat and the struggle I had to walk a quarter of a mile! That initial walk took over half an hour. We walked every day, she giving up all her lunch breaks to help me and I shall always be grateful to her for her efforts.

I did the race in about an hour – I walked and was exhausted at the end but pleased I had done it.

Last Christmas I met a wonderful man and mentioned to him that I would like to lose some weight and perhaps get rid of some of the pills I was taking. Now the real journey started, he gave me coaching plans, targets, goals, encouragement, we talked, he watched me train, and now 10 months later I look like this:

2013-08-09 17.50.08DSCF0242

I have to thank my man for his help, encouragement and patience.

My medication has all but stopped, being reviewed on a monthly basis for a while. The angina has gone, I ran a mile today, after doing the Walking Well walk.

In short I want others to have the chance at a new lease of life, I don’t say walking can cure everything, but it helps with lots of things.

Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.

http://www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-walking.aspx

Don’t Enjoy Exercise!!!

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Don’t enjoy Exercise

According to recent findings by the NHS, many people come to think that they dislike any sort of exercise, by looking back in their past experience[1]. For example an adult might look back in his or her school days and was always unwilling to participate in school sports. The NHS also finds that those who don’t exercise for a number of years, tend to view themselves as not the athletic or sporty person[2]. However the NHS makes a valid point when it says that “there are many ways of being active, and it is just the case of finding something you enjoy”[3]. There are many sporting/ exercising activities out there you just need to find the time to look for one that you would enjoy the most.

Personally from my school days I never really enjoyed participating in sports. Yes I enjoyed playing football, but never really enjoyed it in school because I found that only my school mates who were good at sports would play with each other during P.E sessions. There were some people like me in a P.E session who might only get the ball once or twice because only the ones good at football would play with each other and not include those who were not as good. I also remember that I would pull out in many athletic P.E sessions such as running because my self – esteem was low and I was not motivated enough. However I found after Comprehensive school I had a little more independence, and in my spare time I decided to take part in football, running and the gym. For four years I have been doing this and now I thoroughly enjoy exercise. My confidence in participating in exercise is much higher than it was before. For me personally having a goal during an exercise or a sporting event makes me enjoy it more, because it’s more fun and challenging. E.g. running for a certain amount of time or looking to score a goal during a football match.

It is true that there will be some people who enjoy exercise/sports more than others. Personally I believe that there is something enjoyable out there for everyone to get involved in exercise.

According to a wealth website, called Lifehack there are 12 ways in which you can overcome your perception of not enjoying exercise.[4]

1.Make it a habit – “Many people don’t like to exercise because of the thought of it”[5]. Many people might ask themselves when can I exercise? How much exercise should I do?, Am I willing to do enough exercise for the day? “If you plan your exercise sessions In a routine, e.g 3 – 4 times a week, you think less of the anxieties that come with exercise and be able to enjoy it more”[6]. Of course if you follow this routine or habit for a certain amount of time it gets easier.

2.Get a Partner to go with you[7]– Having a partner alongside you can make physical exercise less stressful and help to increase motivation. Ideally you should find a partner who socializes but also enjoys to exercise. If on a certain day you don’t feel motivated enough to exercise, someone can spurn you on to get motivated[8]. That’s why some people get personal trainers in gyms etc.

3.Make exercise a challenge[9] – Human beings like a challenge, so it is important to put this attitude in your daily exercise. “Try to avoid pushing yourself too hard but at the same time don’t do a limited amount of exercise that you’re capable of”[10]. Try to find a balance, exercise where you are pushing yourself to try and overcome your challenge, but don’t end up being unable to walk. “Challenge is key to enjoyment”[11]

4.Set Goals in your exercise[12]. Set goals gradually through your time period of exercise. E.g if you are able to jog for a mile quite easily, set your goal higher to 1.6 – 2 miles. This will help you to see exercise as a game more than a chore, always trying to improve yourself in whatever physical activity you are taking part in[13].Pick someone who is committed to their health[14]. Not only can you socialize with someone while you’re there, but you’ll have a backup in case your motivation alone isn’t enough to drag yourself out there[15].

5.Get past your comfort zone[16] – Many people feel self conscious when attending the gym or engage in physical activity[17] . Of course this can prevent you from enjoying exercise. The best thing to overcome self – consciousness is to keep doing exercise, because eventually you will get used to it and it will no longer be a strain on you[18]. When you continue to show up, you’ll pay less attention to the people around you and more to your workout[19].

6.Allow yourself to experiment[20] – Doing the same routine in any sort of physical activity whether it is sports, running, or the gym it can get boring. “Mix it up and try something different”[21]. There are many different exercise routines you can follow or activities to try[22]. Assuming that routine exercise is limited can prevent you from finding something that you actually enjoy[23].

7.Listening to music[24] – Putting a tune on while exercising, can make feel more pumped and less strenuous[25].

8.Short Workouts[26] – Many people feel they don’t have the time or enthusiasm to participate in long periods of exercise[27]. A workout can be as short as you want it, as long as you increase the intensity of that workout[28]. Just go for twenty or thirty minutes. Shorter workouts can be better than longer ones if the intensity is higher and you then become more focused as a result[29]. Don’t feel that only a good exercise requires a long workout. Like most things in life it’s about quality not quantity. In fact “recent findings have shown exercising for a long period of time, can reduce your fitness”[30]

9.Reward yourself Showing Up, Not Weight Loss[31] – Some people have gotten the idea that they should reward themselves for losing weight or gaining muscle[32]. Instead, you should reward yourself showing up to the gym and exercising regularly[33]. There are many ways you can lose or gain weight in unhealthy fashions[34]. Recording weight loss or muscle gain is a good idea but identifying personal gains in the improvement of fitness rather than weight loss or muscle gain is way more beneficial to your personal well being[35].   Exercising regularly shows your commitment to your health[36] and setting a good example to others, “that’s what you should reward yourself for”[37].

10.Make Exercise Your Stress Relief[38] Many people who engage in physical activity do it so that they can relieve their stress[39]. For example someone might have had a frustrating day, but decide to exercise to lower their stress levels even though it wasn’t on his/her schedule[40]. A decent workout makes you feel better by the building up of endorphins in your body. Yes having a stressful day can be a reason not to exercise, by wanting to put your feet up to relax. However if you have enough will power to start an exercise, you will be far better off mentally, compared to just relaxing on the couch[41].

11.Record Improvements[42] – Again I recommend recording fitness over body improvements. Recording weight loss or muscle gain is a good idea, but because of the way your metabolism functions it becomes increasingly harder to make weight changes as you go to the gym/training more regularly[43]. But fitness improvements can, if you work on it, continue to rise[44]. Keep a record of your strength, endurance and flexibility so you can get pride in your accomplishments[45].

12.Find somewhere in your schedule to exercise[46] – I. Exercise improves your energy levels[47] and it is important to exercise so whatever limited spare time you have in your week, do it!! It just requires a bit of planning to begin with, “perhaps if you have a full time job, wake up a bit earlier in the morning or do a 30 – 40 min exercise after work before functioning down”[48]. Exercise improves your energy levels and mood which makes you more productive than any time lost[49].Once you make time and make it a habit, you’ll actually want to exercise instead of just feeling you should.

 I think the trick to overcome your negative feelings of exercise is to stick with it. To begin with you might feel unmotivated, bored, anxious to partcipate in exercise. However in my personal experience, it gets easier as time goes by. I just needed that little bit of patience to thoroughly enjoy exercise.

[1] Author from the NHS, Overcoming the barriers to exercise (2012), pp. 1.

http://www.nhs.uk/livewell/c25k/pages/over-coming-the-barriers-to-exercise.aspx.

[2] Author from the NHS, Overcoming the barriers to exercise (2012), pp.1.

http://www.nhs.co.uk/livewell/c25k/pages/over-coming-the-barriers-to-exercise.aspx.

[3] Author from the NHS, Overcoming the barriers to exercise (2012), pp.1.

http://www.nhs.co.uk/livewell/c25k/pages/over-coming-the-barriers-to-exercise.aspx.

[4] Scott H Young, 13 Tips To Actually Enjoy Exercising(2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising-htmI

[5] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising-htmI

[6] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising-htmI

[7] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising-htmI

[8] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[9] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org./articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[10] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[11] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[12] Scott H Young,13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[13] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[14] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[15] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1.

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[16] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[17] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[18] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[19] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[20] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[21] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising

[22] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[23] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[24] Scott H Young,13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI.

[25] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI.

[26] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[27] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013), pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[28] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[29] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[30] Scott H Young,13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[31] Scott H Young, 13 Tips To Actually Enjoy Exercisng (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[32] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[33] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[34] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[35] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[36] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[37] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[38] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013).pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[39] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1 (2013),pp.1http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[40] Scott H Young,13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[41] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[42] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[43] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[44] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[45] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[46] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[47] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[48] Scott H Young,13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

[49] Scott H Young, 13 Tips To Actually Enjoy Exercising (2013),pp.1

http://www.lifehack.org/articles/lifehack/13tips-to-actually-enjoy-exercising.htmI

Reasons Why We Should Exercise

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There are many reasons why we should exercise as it can improve our physical and mental health. This article backed up by health websites online will explain the main reasons why moderate exercise can make such a difference to our lives for the better.

Physical Health – if you manage 30 minutes of moderate exercise such of 5 days in a week, it will improve the chances of managing your weight[1]. Also if you combine moderate exercise along with a stable diet you will heighten your chances of weight loss[2].

According to the NHS, “exercise can reduce the risk of major illnesses such as heart disease, stroke, diabetes by up to 50% and lower your risk of early death by up to 30%”[3].

It is claimed that “moderate exercise can improve your sex life”[4].

In our early adulthood we begin to lose muscle mass each year – “From the average age of 25, People experience Sarcopenia which is greek for vanishing flesh” [5], where each year a small amount of muscle mass decreases[6]. Regular exercise will help to decrease the effectiveness of Sarcopenia [7],however “Sarcopenia accelerates in its effectiveness as you get older”[8]. For instance once you reach around the age of 60 the chances of losing muscle mass or being unable to burn off energy (calories) is much more likely compared to someone who would be in his/her twenties or thirties [9]. However it is still vitally important for a young adult to participate in moderate exercise. Think about it, if you started a moderate amount of exercise starting at your early adulthood, you are much more likely to maintain muscle mass/burn of more calories once you reach 60 compared to someone who only began to use moderate exercise at the age of 60. So beginning moderate exercise in your youth can benefit you in the long term, by increasing your chances of being fit and healthy in your old age. So it doesn’t matter what your age is, you should do regular exercise to help maintain muscle strength/mass.

 

Mental Health – Scientists in the past 10 years have gathered that there is the potential of at least 7 mental benefits, if not more of pursuing moderate exercise[10].

1. Boost Brain function. Cardiovascular activity has proven to increase new brain cells such as neurogenesis and simply keeps the brain activated.

2. Helps boost happy chemicals or endorphins. Gentle exercise can help create feelings of happiness or euphoria, also reduces depression anxiety etc. It is proven that only 30 minutes of exercise can make a difference to your overall mood.

3. Improve your self – confidence /self esteem. Moderate exercise can improve people’s positive self – image, regardless of who you are.

4. Can help to prevent Alzheimer’s disease, moderate exercise helps to sharpen memory.

5. Proven to help control addictions such as alcoholism and the usage of drugs (prescribed or illegal)

6. Helps to improve relaxation- People find to have better sleeping habits if exercising regularly.

7. Help to increase productivity and energy levels. So helps to make you more motivated and determined in challenging the normal daily pressures of life

Financial reasons – Yes participating in some fitness activities/ facilities can cost money. But doing moderate exercise of at least 30 minutes a day, (5 days a week) by the means of walking will cost you very little if not nothing financially [11](reference – www. Mental health.org.uk)

For many, thinking about starting exercise is the hardest part, however once you start it gets easier. From my personal experience the thought of participating in physical activity makes me not want to do it because I am simply not in the physical active mood, but in many cases I find once you begin you are in the mood of trying to get fit and facing the challenge ahead.

Endnotes/Bibliography

 

[1] British heart foundation, Put Your Heart Into Walking (2013), pp. 1 – 38.

http:// www.bhf.org.uk/publications/view – publication/view.aspx

2 British heart foundation, Exercise calorie counter (2013).

http: //www.bhf.org.uk/heart-health/preventing-heart-disease/caloriecalculator.aspx.

3 National Health Service, Benefits Of Exercise (2013).

http://www.nhs.uk/Livewell/fitness/pages/whybeactive.aspx.

4Mayo clinic staff, “Exercise: 7 benefits of regular physical activity”, Health lifestyle fitness (2014).

http://www.mayoclinic.org/healthy – living/ fitness/in – depth/exercise/art – 2004839.

5 Saga Group, Preventing Muscle Loss, (2013).

http://www.saga.co.uk/health/fitness/muscle – in.aspx.

6Saga Group, Preventing Muscle Loss, (2013).

http://www.saga.co.uk/health/fitness/muscle-in.aspx.

7 Saga Group, Preventing Muscle Loss, (2013).

http://www.saga.co.uk/health/fitness/muscle-in.aspx.

8 Saga Group, Preventing Muscle Loss, (2013).

http://www.saga.co.uk/health/fitness/muscle-in.aspx.

9 Saga Group, Preventing Muscle Loss, (2013).

http://www.saga.co.uk/health/fitness/muscle-in.aspx.

10 Sophia Breene, 13 unexpected Benefits of Exercise (2013).

http://www.greatist.com/fitness/13-awesome-mental-health-benefits-exercise.

11Mental Health Foundation, Exercise and Mental Health (2013).

http://www.mentalhealth.org.uk/help-information/mental health – a – z/E/exercise-mental-health.

 

 

 

 

 

Walk this week

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Walking is good for you, it relieves stress, you can get fitter and slimmer. You can meet new people and old friends, visit new places and old. It’s free, fun and simple, just about everybody can walk.

Join one of our informal fun groups this week and start the journey of a lifetime.

Coming soon – reasons to exercise

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There will follow a short series of reasons to exercise – when I get five minutes in between the exercise 😀