Avoid drinks containing caffeine before
vigorous activity, especially if you have high
blood pressure, as caffeine further increases
heart rate and blood pressure. Don’t exercise
after a big meal or when you have been
drinking alcohol. Finally, be keen, but don’t
overdo it. You want to feel good enough
tomorrow to do it again.
1 Sneak in surges
The next time you’re out walking and you’re
warmed up, step up the pace for a minute
or two. Slow down to take a breather, then
repeat. You’ll not only burn more kilojoules,
but you’ll also condition your body to feel
comfortable at a faster pace so you’ll be able
to move more briskly every time you walk.
2 Power clean
Give your home a regular, energetic cleaning.
Alternate between upstairs and downstairs
chores (instead of doing one floor at a time)
to make use of the stairs – they’re your
home’s best kilojoule burner. But be careful
going downstairs, especially if you have
problems with balance. It’s very easy to fall,
particularly when carrying a vacuum cleaner.
3 Step up
Whenever you see a set of stairs, use them.
If there’s time (and you’re really enthusiastic),
go back down and climb them again. If
flexibility and balance aren’t an issue, take
two steps at a time. It’s an easy way to get
a burst of exercise intensity every day.
4 Head for the hills
Walking or riding a bike uphill means
working harder against gravity – an added
challenge for your muscles, heart and lungs.
Tackle some slopes (start with gentle ones)
once or twice a week.
When walking uphill, lean forward
slightly to engage your powerful gluteal
muscles. Walking downhill can be harder
on your knees, so slow your pace, keep your
knees slightly bent and take shorter steps.
5 Dance, dance, dance
Whether it’s country dancing or ballroom,
dancing burns 2015 kilojoules an hour, uses
your muscles in new ways and puts joy
in your heart. Some cardiologists say that
patients who dance are the healthiest of
them all. Try to go dancing twice a month.
6 Make a splash
Water is 800 times denser than air, so it
provides instant intensity. Head for the pool,
wade into the water about chest deep and try
these moves.
■ Side kicks Bend your right knee and then,
without lowering it, kick out to the side,
leaning towards the left as you kick. Lower
your leg and repeat. Do 15 to 25 repetitions,
then switch legs.
■ High steps March quickly across the pool,
raising your knees as high as possible as you
step, then march back.
■ Zigzag run Pump your arms and legs and
jog gently or run in a zigzag pattern across the
pool and back. For the best results, keep your
chest high and try not to bend forward.
7 Try some child’s play
Children are natural stop-and-go exercisers
as they run and run, stop to catch a breath
and then run some more. Play Frisbee, fly a
kite or kick a football about. You’ll raise your
heart rate and build priceless family bonds.
8 Cultivate fast friends
Plan a few walks a week with someone who
is just a little fitter and faster than you. You’ll
push beyond your comfort zone and get fitter
faster. Exercising with a friend makes time
fly, and you’re more likely to stick to the
routine if you do it with someone else.
9 Pre-program it
If you use a treadmill or other aerobic
exercise equipment, choose the ‘interval’
program to automatically add inclines,
increased resistance and higher speed bursts
to your work-out. Work
up gradually and watch your
strength and stamina improve.
10 Seek tougher terrain
Walking trails, soft sand and grassy fields all
make you use more muscles and burn more
kilojoules than you would going at the same
pace on a path or the road. They’re often in
prettier places, too – so get off the beaten
track whenever possible. But make sure
you’re not trespassing and, on farmland, obey
all the rules about closing gates after you.
11 Get in the game
Resolve to take up one active hobby this year.
Sporting hobbies such as tennis, cycling and
even golf include short bursts of heartpumping
effort. And they’re fun, so time
really flies. Choose from some listed below.
| ACTIVITY |
KJ BURNED PER HR* |
SPECIAL BENEFITS |
| Cycling |
2285 |
You feel like a child again |
| Gardening |
1430 |
Fresh, healthy vegetables |
| Golf (walking with clubs) |
1570 |
Social contact; improves flexibilty |
| Hiking |
1715 |
A chance to commune with nature |
| Ice skating/roller skating |
1715 |
Great family fun |
| Kayaking/canoeing |
1430 |
Builds upper body strength |
| Scuba Diving |
2000 |
Scenic and serene |
| Swimming |
2285 |
Low-impact; eases joint pain |
| Tennis |
2000 |
Improves hand-eye coordination |
| Volleyball (casual) |
855 |
|
*Based on a 67-kilogram person. Lighter people burn less; heavier people burn more.
