How to Build Your Own Exercise Programme

The reason why exercise makes you feel wonderfully alive is because it triggers the release of endorphinsdefine – chemicals in the brain that make you feel generally happier, calmer and more clear-headed.

The following tips will help you to build regular exercise into your life.

• Choose something that you will enjoy doing regularly for half an hour at least three times a week. It is much better to do a little exercise regularly than to make a big effort just once in a while.

• Whatever exercise you decide to do, always start gently and build up slowly and surely.

• Try to choose your activity so that it matches your particular fitness need. For example, try yoga for improving flexibility, weight training for strength, or brisk walking or swimming for endurance.

• Find physical activities tat free the mind. Long-distance walking, cycling or swimming allows your mind to roam freely.

• If you are not sufficiently motivated to exercise alone, try training with a friend, taking part in a team game, or joining a group such as a ramblers’ association.

• Try to choose more than one type of exercise. Variety will help to keep your exercise programme interesting and enable you to work on different parts of your body.

One does not have to invest in expensive equipments or join a gym to make exercise a part of life. There are plenty of different forms of activities that can easily be built into one’s daily routine.

• Walking: Gentle and easy to fit into your lifestyle, it stimulates the heart, lungs, muscles and mind. Studies show that even very gentle walking may prolong your life by keeping you mobile and burning calories.

• Jogging: Helps to prevent heart disease and high cholesterol levels, high blood pressure and a wide variety of other health problems. Jogging also triggers the release of endorphinsdefine – chemicals in the brain that elevate your mood and reduce anxiety.

• Swimming: Works most of the major muscle groups and gives an excellent aerobic workout. Improves strength, stamina and suppleness wit little risk of any damage to the joints. Suitable for pregnant women and also for people who are unfit or overweight.

• Cycling: Medical experts maintain that cycling is one of the best types of exercise, suitable for people of most ages and levels of fitness. It builds muscular endurance and tones leg muscles.

• Aerobic Classes: Energetic type of exercise performed to music with a clear, simple beat. Aerobics improves the efficiency of the heart and lungs and as a result can help to reduce the risk of heart disease and circulation problems.

• Dancing: Good for all levels of fitness. Try ballroom dance for general mobility; barn dancing for aerobic exercise; Latin American for strength and flexibility; tap or Irish step-dance for lower body strength.