10 tips for exercise virgins

Good Health magazine

Wednesday, June 13, 2012

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If you haven't really exercised much since you were at school, how do you get started again safely? We picked up tips from fitness experts Jodie Arnot, Tim Angel and Michelle Wright.

Allow yourself to be a beginner.Give yourself time to learn techniques, make mistakes and start improving.

Planning is key. Organise your week to allow time to exercise, and mark it in your diary.

Don't go too hard too soon. Start by committing to three exercise sessions a week for six weeks. Know that the first six weeks are the hardest, with the first two to three weeks the toughest of all, and then it does get easier!

Find a motivated friend to train with, even if you just go for a regular walk. It will keep you accountable and make it more fun. The two of you could also share the cost of a personal trainer. Pick a trainer who will give you a schedule for the rest of the week.

Set a goal. Sign up and train for a 5km or 10km fun run, walk or multi-sport event. Your achievement will spur you on to keep exercising.

Buy a bike. Countries where most people cycle, such as Holland, have few obesity issues.

Identify fitness classes where you can work at your own pace. In pump classes you can work with light weights. In cycling classes you can stay in a low gear. Aqua aerobics supports joints if you’re overweight.

Borrow exercise DVDs from the library.

Put up Post-it notes around the house with ideas for five-minute fitness regimens. For example: 60-second star jumps, ab crunches, lunges, push-ups (against a wall or on your knees) and stretching.

Buy a resistance band (from physios, sports shops or online). Check out ideas on the internet and learn a new exercise every day to add to your regimen.