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Making Fitness Fun

We all know that fitness is important, but when you’ve had a long day at work, sometimes the last thing you want to do is head out to the gym – or even just go for a walk.

But there are loads of reasons why you should get active – and get fit.

Fitness can mean many things, but the bottom line is this: if you’re physically fit, you can do your chosen form of activity without ending up completely exhausted. To do this you need strength, endurance, speed, flexibility and cardio respiratory endurance (basically how effectively your heart and lungs operate).

Why get fitter?

It’s been well documented that we’re supposed to be getting a minimum of 30 minutes of exercise 3 to 5 times a week. The reality is that we don’t always find the time and more often than not we find reasons not to exercise. But there are so many reasons to get active – here are just a few.

You’ll look better. Getting in shape includes losing body fat and improving muscle tone. But remember, generally speaking it’s “fitness” not “fatness” that counts. Don’t become obsessed with losing weight.

You’ll feel better. Physical activity reduces stress and anxiety. What’s more, the increased muscle mass and cardiovascular capacity will help you feel stronger and more energised.

You’ll sleep better. Physical activity during the day can dramatically improve the quality of your sleep.

You’ll work better. Being in shape means better concentration and focus.

You’ll eat better. When you are getting into shape, you’re less likely to crave sugars all the time and you’re more inclined to balance your diet to reflect your new active regime.

You’ll live better. With less stress and reduced risk of serious health problems, you’ll suffer from far less illness.

Getting started

With our hectic schedules, getting fit needs some serious effort. But once you accept this, you’re on the right road. It’s been shown time and time again that the people who actually succeed start with a game plan.That way, even though you may stray from time to time, you’re far more likely to get back in the game.

Ultimately, the people that get and stay fit are the ones that rebound after periodic slip ups. The key to starting and sticking to a fitness regimen is to do activities that you look forward to and truly enjoy-and you’ve got to plan it. An exercise habit doesn’t form by accident; it requires scheduling and follow-through. Get your body used to frequent moderate levels of activity for the first four to six weeks.

This could be as simple as going for a fast walk for 30 minutes, three times a week, for about four weeks, then moving on to jogging for the same amount of time. Your exercise should include stretching and a warm up, continuous aerobic activity, some toning exercises, and a warm down afterwards. You need to do enough to increase your heart rate (to between 60 and 70 per cent of its maximum) and make you breathe more deeply.

How do I stay motivated?

  1. Pick a form of exercise that you can do frequently and will enjoy – it doesn’t matter whether it’s walking, dancing, swimming.
  2. Set realistic exercise goals that you not only know are achievable, but that are specific to you.
  3. Set regular times for your activity to help you form it as a habit.
  4. Always think about how good you feel after exercise. If you stay positive you’re less likely to talk yourself out if doing it the next time.
  5. Exercise outdoors, enjoy the fresh air.
  6. Whatever activity you pursue, don’t overdo it. That can lead to injury.
  7. Try and involve friends who have similar goals or join a fitness group that keep you focused and motivated.
  8. If you are tired, try something a bit more gentle – but don’t use it as an excuse not to exercise. Remember, you’ll get more energyfrom doing some activity and you’ll feel mentally better after.
  9. Frequent measurement against your goals are important whether it’s fitting into that pair of jeans or being able to easily run up those stairs.
  10. Exercise is for life! Always remember that getting fit can take several weeks or months. It’s easy to get frustrated or give up, but hang in there! You will see some obvious results within six to eight weeks

Ways to fitness

Believe it or not, getting fit doesn’t take have to take place in the gym. In fact, you may already be off to a good start and not even realise it. Just take a look at the number of calories the average person
burns in 30 minutes of various activities.
 

Calorie-counting

Golf 161 Playing hurling/ football 180
House cleaning 89 Yoga 144
Playing with the kids 143 Tennis 252
Walking 125 Recreational swimming 216
Cutting the grass 198 Basketball 286

Your Aviva benefit

  • Fitsquad is outdoor group fitness training for men & women of all fitness levels using a selection of the best trainers in Ireland.
  • Aviva members can now avail of a 10% discount on a block of classes at Fitsquad. Further details of this exclusive benefit can be found by visiting www.avivahealth.ie or www.fitsquad.ie