Exercise is essential if you want to achieve the perfect body. However, added health benefits include a reduction in blood pressure and cholesterol, and improvements to mental health symptoms such as depression and anxiety. According to Dr Hilary, you should choose any moderately intense activity that raises your heart rate, makes you breathe faster and makes you feel hotter. Moderate intensity means you can talk to somebody you are exercising with but still remain a little out of puff.
The NHS recommends that you should choose exercise activities that slot easily into your daily routine. Work out what time is best for you to exercise and stick to that so you can build up a routine. Try being active with family and friends to help keep you motivated. If you are not sure which exercise or workout plan to pick, try using the ‘What’s your sport?’ tool on the NHS ‘Live Well’ website. Fitness classes are a great way to stay motivated in your fitness plan, and can also become a fun social event that you can look forward to. Swimming, aqua-aerobics and water workouts are also ideal for older adults because the water reduces any stress and strain on the body’s joints. If you want to build up strength, flexibility and balance, yoga and tai chi are good exercises to build into your regime.
As you grow older, staying mobile is important to maintain your independence. As such, you should aim to be active around the house, whether this means doing cooking, housework or merely walking around while you are on the phone. While these activities don’t count towards your weekly exercise target, they do help to sustain your mobility.
Want to know more about exercise?
Dee Thresher’s Fitness Plan
Now the summer is over, the four-month run-up to Christmas is upon us. If you have a special outfit you would like to fit into for all the seasonal parties don’t leave it until the last minute to get the body you are after.
Start your plan with a time target. For example, six weeks to get into shape. Your first day begins with a weigh in on the scales. Using a tape measure, take note of your body measurements, then place your outfit somewhere you can see it every day. Repeat the weigh in and measuring halfway through your plan and then again at the end.
YOUR EATING PLAN
Reducing your calorie intake on a daily basis is the first step. Eat lighter meals and smaller portions. Avoid high calorie, fatty meals and swap to healthy options. Try and cut down on sugar and alcohol. Keep a daily food and drink diary to monitor your progress. Apps can be downloaded on your phone to assist you with this.
FLUIDS
Drink plenty of water to keep you hydrated and cleansed. Swap tea and coffee for herbal teas or hot water and a slice of lemon. Alcohol is laden with silent calories, so try and cut down if cutting out is not an option!
EXERCISE
Exercise daily. Keep active in the knowledge that with every step you take it is a step nearer your goal. Don’t see exercise as a way to eat whatever you like. You can negate all your hard work by simply eating and drinking the wrong things.
Cardio, toning and stretching exercises will improve your body shape and help to burn off those excess calories. Follow this simple plan regularly. 15 minutes is all the time you need. Wear comfortable clothing, trainers and use a stopwatch. Ensure you are warm before starting and your muscles feel ready to work out. If you need to rest during any of the workout, keep the clock running and join in again after 30 seconds. This way you can aim to complete each exercise without needing to stop as you get fitter.
If you need some exercise inspiration, why not try out my fitness station workout? There are two alternating exercises per station. Complete each station by doing each exercise for 30 seconds and work up to completing three laps in total (i.e., each exercise is repeated three times for 30 seconds)
- Squat into star jump
- Plank (push-up position) and bring your right knee in the direction of your hand and place foot down before moving it back to original position. Repeat with left leg, in mountain climbing motion.
- Crawl forward and then a wide press-up, crawl back and repeat.
- Burpees. Begin in a standing position before dropping into a squat with your hands on the ground. Kick feet back into plank position before returning feet to squat position. Jump up to standing position.
- High alternating knees. Hold arms out in front.
- Russian twists. Begin with knees bent in a sit-up position with feet above the ground. Arms should then be swung from one side of the abdomen to the other in a twisting motion. Each swing to one side counts as one repeat.
WARM DOWN
Stretch the body by lying down and taking a full body stretch, and then stretch forward. Inhale as you extend your body and exhale as you fold forward. Repeat this exercise for a full minute. Aim to complete this exercise programme three to five times per week and keep generally active.
Once you have achieved your goal, change your lifestyle so that you can have your perfect body all year round.
SEE ALSO: The benefits of a healthy breakfast
