New year, new resolve, new you...!

Antaletriangle · 01-01-2009, 02:37 AM

http://www.pressandjournal.co.uk/Art...90391?UserKey=
Tomorrow is traditionally the one day of the year when we promise to make changes which will improve our lifestyle. Keeping a resolution can be tough, but with our help, 2009 can be the year you make the most of every weekend by getting out and about to enjoy the great outdoors, writes Susan Welsh
Published: 31/12/2008

Get on your bike and you could become the next Chris Hoy
More Pictures
AROUND 7million of us will wake up tomorrow morning sharing a similar thought – that 2009 is going to be the year we improve at least one aspect of our health.

After the over-indulgence of the festive season, many people see January 1 as the ideal date to make good their resolutions to get more exercise, eat more fruit and vegetables, stop smoking and drink less.

But keeping a resolution can be tough. A promise made hastily in a fug of post-Christmas guilt can quickly get forgotten when you return to your normal routine.

The good news is you can get fit without having to pay for an expensive gym membership. Doing at least 30 minutes a day of moderate to intensive activity, at least five times a week, is easier than you think and will boost your general health.

And where better to go than the great outdoors?

“Activity doesn’t have to be expensive,” says Robin Gargrave, executive director of YMCAfit, one of the UK’s leading trainers of fitness professionals.

In fact, Gargrave says the gym is the wrong place for many inactive people to start.

Gym membership usually means signing a 12-month contract and Gargrave says most people drop out after 10-12 weeks.

“Unless you’re into fitness, gyms aren’t the friendliest places. My advice is to get active first and then consider gym membership at a later time.”

He says the key to getting active is to find something you enjoy that you can easily build into your lifestyle.

“Don’t try to make drastic changes,” says Gargrave. “Just try to take up an activity that you can build into your lifestyle or build on something that’s already part of your routine.”

Here are some tips which will help you get active the cheap and easy way:

Walking
Most people walk at some point in the day, so increasing the amount you walk is easier than you think. You can add a social element by joining a local walking group.

There should be some vigour for the walk to be beneficial, but you don’t have to be completely out of breath.

Walking stimulates the cardiovascular system (heart, lungs and circulation) and boosts muscle endurance of the lower muscles, including legs and hips.

A walk outdoors is also a great way to stop the family from getting on each other’s nerves, particularly at this time of year when you may have lots of guests in your house. A walk after New Year’s Day lunch will burn around 105 calories in half an hour.

Despite its relatively small size, Scotland has a great variety of places to walk, and one area can differ hugely from another. To help you choose an area to suit your interests, log on to the website: walking.visitscotland.com. There, you will find a brief description of more than 1,000 walks in Scotland.

Running and jogging
You need to be relatively fit to jog or run, as running puts more demands on your body than walking. The benefits are greater, but so are the risks in terms of injury, said Gargrave. When you can walk briskly for 20 minutes continuously, you can then try to “walk-jog”. Walk for a minute and then jog for a minute, alternating the speeds throughout your session. Run at a pace at which you can still hold a conversation, but which feels harder than walking.

Vary your running route to make it more interesting. Don’t exhaust yourself at the beginning or you’ll soon lose motivation, Gargrave advises. Running stimulates the cardiovascular system and increases lower-body muscle endurance.

Scotland has its own recreational running network, Jogscotland. Established in 2002 by Scottish athletics, it uses simple, gentle walk/jog/run programmes to encourage everyone, from young children to adults, to get out and be active.

Jogscotland trains leaders, and provides support, advice and promotion for jogging groups across the country in local communities and in workplace settings, as well as organising a series of 5k challenges – fun races held across the country, that encourage people to walk, jog or crawl round scenic 5k routes. Call 0131 539 7341 or log on to www.jogscotland.org.uk for further details.

Cycling
Most car trips are under a mile long and could easily be cycled. Cycling, however, involves more cost and skill than walking or running.

“You need to know that you like cycling before you spend money on equipment,” said Gargrave.

It’s a low-impact activity, but you can still injure yourself if you have the wrong size bike or the saddle and handle bars are at the wrong height.

Cycling is an aerobic exercise and works your lower body and cardiovascular system. Start slowly and increase your cycling sessions gradually. As with jogging or walking, you can make it a social activity. You could ride with friends or family or join a cycling group. Who knows, you may well end up as fit as sportsman of the year Olympic champion Chris Hoy.

From mountain tracks, country lanes and forest trails to quiet roads, long-distance cycle touring routes and the National Cycle Network, Scotland has something to suit all levels, no matter what age or ability. There are rugged coastlines to explore, numerous beautiful islands, spectacular mountains and fascinating forests, crisscrossed with miles of trails and forest roads.

cycling.visitscotland.com is an excellent place to begin your search for cycle routes in your area.

Gardening
Weeding, digging and mowing your garden all count as moderate activity if your pulse is slightly raised and you feel warm while doing them. Gardening for 10 minutes will burn 53 calories while research has shown that pruning, weeding and tending your flower beds can help to rid the body of tension in the same way as yoga.

A scheme called Green Gym, run by the British Trust for Conservation Volunteers, offers those who don’t have access to a garden a way of keeping fit in the open air by engaging in everything from clearing woodland and building dry-stone walls to repairing footpaths.

There are groups all over Scotland. For further details visit: www2.btcv.org.uk or call 01302 388 883.

Play with the kids
“Go bike riding, play football or use a trampoline,” says exercise guru Professor Ken Fox. “Finding time every weekend to do something active with your kids helps to keep the whole family fit.”

Budget cuts may mean some citizens don’t have the same access to swimming pools and leisure facilities they once had, but a visit to your nearest park can be just as entertaining – and a whole lot cheaper. Playing rounders, having a snowball fight or kicking a ball around can burn off the calories, entertain children and, best of all, put a rosy glow on everyone’s cheeks. Around 90 minutes’ worth of football in the park will burn off around 630 calories as well as letting overexcited children burn off some energy.

Note: All calorie burn rates are approximate, and will vary depending on factors such as age, weight and height.

Dantheman62 · 01-01-2009, 02:48 AM

All the above sounds good but, I think I'll just eat fewer cookies!!!!!

and maybe fewer

Dantheman62 · 01-01-2009, 03:54 AM

oops and I guess I'll start my new diet later since I just made a pan of fudge brownies with chocolate chunks! mmmmmm yummy!

01-01-2009, 02:37 AM	#1
Antaletriangle Avalon Senior Member Join Date: Sep 2008 Location: U.K. Posts: 3,380	New year, new resolve, new you...! http://www.pressandjournal.co.uk/Art...90391?UserKey= Tomorrow is traditionally the one day of the year when we promise to make changes which will improve our lifestyle. Keeping a resolution can be tough, but with our help, 2009 can be the year you make the most of every weekend by getting out and about to enjoy the great outdoors, writes Susan Welsh Published: 31/12/2008 Get on your bike and you could become the next Chris Hoy More Pictures AROUND 7million of us will wake up tomorrow morning sharing a similar thought – that 2009 is going to be the year we improve at least one aspect of our health. After the over-indulgence of the festive season, many people see January 1 as the ideal date to make good their resolutions to get more exercise, eat more fruit and vegetables, stop smoking and drink less. But keeping a resolution can be tough. A promise made hastily in a fug of post-Christmas guilt can quickly get forgotten when you return to your normal routine. The good news is you can get fit without having to pay for an expensive gym membership. Doing at least 30 minutes a day of moderate to intensive activity, at least five times a week, is easier than you think and will boost your general health. And where better to go than the great outdoors? “Activity doesn’t have to be expensive,” says Robin Gargrave, executive director of YMCAfit, one of the UK’s leading trainers of fitness professionals. In fact, Gargrave says the gym is the wrong place for many inactive people to start. Gym membership usually means signing a 12-month contract and Gargrave says most people drop out after 10-12 weeks. “Unless you’re into fitness, gyms aren’t the friendliest places. My advice is to get active first and then consider gym membership at a later time.” He says the key to getting active is to find something you enjoy that you can easily build into your lifestyle. “Don’t try to make drastic changes,” says Gargrave. “Just try to take up an activity that you can build into your lifestyle or build on something that’s already part of your routine.” Here are some tips which will help you get active the cheap and easy way: Walking Most people walk at some point in the day, so increasing the amount you walk is easier than you think. You can add a social element by joining a local walking group. There should be some vigour for the walk to be beneficial, but you don’t have to be completely out of breath. Walking stimulates the cardiovascular system (heart, lungs and circulation) and boosts muscle endurance of the lower muscles, including legs and hips. A walk outdoors is also a great way to stop the family from getting on each other’s nerves, particularly at this time of year when you may have lots of guests in your house. A walk after New Year’s Day lunch will burn around 105 calories in half an hour. Despite its relatively small size, Scotland has a great variety of places to walk, and one area can differ hugely from another. To help you choose an area to suit your interests, log on to the website: walking.visitscotland.com. There, you will find a brief description of more than 1,000 walks in Scotland. Running and jogging You need to be relatively fit to jog or run, as running puts more demands on your body than walking. The benefits are greater, but so are the risks in terms of injury, said Gargrave. When you can walk briskly for 20 minutes continuously, you can then try to “walk-jog”. Walk for a minute and then jog for a minute, alternating the speeds throughout your session. Run at a pace at which you can still hold a conversation, but which feels harder than walking. Vary your running route to make it more interesting. Don’t exhaust yourself at the beginning or you’ll soon lose motivation, Gargrave advises. Running stimulates the cardiovascular system and increases lower-body muscle endurance. Scotland has its own recreational running network, Jogscotland. Established in 2002 by Scottish athletics, it uses simple, gentle walk/jog/run programmes to encourage everyone, from young children to adults, to get out and be active. Jogscotland trains leaders, and provides support, advice and promotion for jogging groups across the country in local communities and in workplace settings, as well as organising a series of 5k challenges – fun races held across the country, that encourage people to walk, jog or crawl round scenic 5k routes. Call 0131 539 7341 or log on to www.jogscotland.org.uk for further details. Cycling Most car trips are under a mile long and could easily be cycled. Cycling, however, involves more cost and skill than walking or running. “You need to know that you like cycling before you spend money on equipment,” said Gargrave. It’s a low-impact activity, but you can still injure yourself if you have the wrong size bike or the saddle and handle bars are at the wrong height. Cycling is an aerobic exercise and works your lower body and cardiovascular system. Start slowly and increase your cycling sessions gradually. As with jogging or walking, you can make it a social activity. You could ride with friends or family or join a cycling group. Who knows, you may well end up as fit as sportsman of the year Olympic champion Chris Hoy. From mountain tracks, country lanes and forest trails to quiet roads, long-distance cycle touring routes and the National Cycle Network, Scotland has something to suit all levels, no matter what age or ability. There are rugged coastlines to explore, numerous beautiful islands, spectacular mountains and fascinating forests, crisscrossed with miles of trails and forest roads. cycling.visitscotland.com is an excellent place to begin your search for cycle routes in your area. Gardening Weeding, digging and mowing your garden all count as moderate activity if your pulse is slightly raised and you feel warm while doing them. Gardening for 10 minutes will burn 53 calories while research has shown that pruning, weeding and tending your flower beds can help to rid the body of tension in the same way as yoga. A scheme called Green Gym, run by the British Trust for Conservation Volunteers, offers those who don’t have access to a garden a way of keeping fit in the open air by engaging in everything from clearing woodland and building dry-stone walls to repairing footpaths. There are groups all over Scotland. For further details visit: www2.btcv.org.uk or call 01302 388 883. Play with the kids “Go bike riding, play football or use a trampoline,” says exercise guru Professor Ken Fox. “Finding time every weekend to do something active with your kids helps to keep the whole family fit.” Budget cuts may mean some citizens don’t have the same access to swimming pools and leisure facilities they once had, but a visit to your nearest park can be just as entertaining – and a whole lot cheaper. Playing rounders, having a snowball fight or kicking a ball around can burn off the calories, entertain children and, best of all, put a rosy glow on everyone’s cheeks. Around 90 minutes’ worth of football in the park will burn off around 630 calories as well as letting overexcited children burn off some energy. Note: All calorie burn rates are approximate, and will vary depending on factors such as age, weight and height.

01-01-2009, 02:48 AM	#2
Dantheman62 Avalon Senior Member Join Date: Sep 2008 Location: So. Cal. U.S. Posts: 4,205	Re: New year, new resolve, new you...! All the above sounds good but, I think I'll just eat fewer cookies!!!!! and maybe fewer

01-01-2009, 03:54 AM	#3
Dantheman62 Avalon Senior Member Join Date: Sep 2008 Location: So. Cal. U.S. Posts: 4,205	Re: New year, new resolve, new you...! oops and I guess I'll start my new diet later since I just made a pan of fudge brownies with chocolate chunks! mmmmmm yummy!