Health
Keeping fit with the experts Print E-mail
Written by Penny Cottee, 2008   
When it comes to exercise, we all need to find a regular regime that suits us best. With that in mind, Penny Cottee asks for tips and guidance from the people who know.

Note: It could be that you haven't taken any exercise for a while; if that is the case or if you have existing health conditions, it is always best to check with your GP before getting started on a new exercise regime

Police trainer

Val Kirman, Force Personal Safety Trainer and Physical Training Instructor, North Wales Police

1. Try to incorporate fitness into your daily life.

Make it part of your lifestyle, and then it is no big deal. You don't have to join a gym to keep fit - there are plenty of ways you can exercise at home.
 
2. As you get older, use a variety of fitness techniques.

It is all about keeping muscles working, and retaining their elasticity, which will help to avoid injuries. Pilates and yoga, for example, go hand-in-hand with fitness and agility. Running can be hard on the joints, but brisk walking and swimming are great. Add in a gentle weights regime to do at home, and the whole ensemble will help to keep you flexible, increase your fitness and combat osteoporosis.
 
3. Think of exercise as three sections.

Take walking for example: first, walk gently to warm up; second, pick up the pace, swing your arms, and get to the point where it is a little uncomfortable and you are sweating and breathless; third, lessen the pace again, and end with a gentle walk to warm down. This strategy will minimise the risk of injury.

Physiotherapist

Sammy Margo, Chartered Physiotherapist, North West London and spokesperson for the Chartered Society of Physiotherapy

One of the most important areas to exercise is the 'below the belt' zone: the lower abdominals, pelvic floor muscles and legs.

1. Lower abdominals

When you are sitting, suck your lower abdominal muscles in as far as you can (100 per cent), and then partly release, say by 50 per cent. Hold it like that as much of the time as possible. Use cues to remind you - every time the phone rings or every time the kettle boils, pull those muscles in! 

2. Pelvic floor muscles

Your pelvic floor muscles are fundamental in supporting the pelvis, vagina, bladder and rectum, and you can try these two exercise regimes. Firstly, pull yourself up and in, as if stopping yourself going to the toilet, and hold that for 10 seconds. Repeat five times. Secondly, pull yourself up and in as before, but do it 10 times in succession, holding and releasing. Do this three times a day. (Don't ever actually stop yourself if you do need to go to the toilet, however.)

3. Legs

It is vital to keep legs strong, to help you exercise for burning calories and keeping the bowels moving, to build strong knees for lifting to protect your back, and to release natural opiates, which make you feel better. Walk for 20-30 minutes - every day - in good, supportive shoes.

Fire service trainer

Gemma Eldridge, Physical Education Officer, London Fire Brigade

1. Fire-fighters have to stay fit but often the rest of us need a push.

Keep up your motivation by doing something you enjoy, involving a friend, and setting yourself realistic and measurable targets. Physical activity is key to keeping healthy; I see it as free medication for many of our ailments.

2. Try to do at least 30 minutes of exercise a day.

You can break this down into 10-minute slots. Get off the bus a few stops early and walk the rest of the way, dance to your favourite music track or even set up your own home circuit.

3. To keep seeing the benefits, push yourself.

Do your chosen activity that bit faster, for longer, or more often, or combine all of these. You will get fitter, burn more energy and reach your goals sooner.

4. Keep your strength up to scratch

Female fire-fighters do exactly the same job as their male counterparts and their strength has to be up to scratch. Many women shy away from using weights through fear of looking too bulky, but this isn't necessarily so. Remember, though, when lifting weights it is important to keep your pay attention to your back.

5. You need protective clothing to keep you safe while exercising.

Wear a good pair of trainers to absorb impact and cushion your feet; and invest in a good sports bra. This is an underestimated piece of kit but one that should not be compromised: it will help to combat breast pain (often a reason for not exercising) and will also help to reduce the breasts' tendency to travel south.

Professional dancer

Laura Morera, Principal Dancer, The Royal Ballet

1. Not surprisingly, I would recommend ballet as a great way to keep fit.

Classical ballet is wonderful for posture, strength, co-ordination, elasticity and bones, and it has increased in popularity in recent years as a fitness technique for people of all fitness levels and all ages. Contrary to what you might think, you don't have to be super-flexible to start with - that develops over time, as you practise.

2. Don't be afraid to try new things.

Sometimes you get pleasant surprises. Recently I tried Gyrotonics and I really love it. The Gyrotonics machine is excellent for working your arms, legs and back, and for the co-ordination and lengthening of your muscles. 

3. Get outdoors whenever you can.

There is nothing like it. My grandparents live by the sea in Spain, and every day there are people out there having an early morning swim; what a great way to start the day.

4. Use different types of exercise to keep your fitness routine interesting.

There are very many options these days and lots of fun classes, so there is no excuse. Don't just pick one thing and try to do it every day, though - it may simply become a chore.  

5. Remember, you are not alone.

All over the world people are trying to improve their fitness for various reasons - after having children, suffering an injury, or simply feeling the need to get in shape. Just go ahead and work on your fitness at your pace ... and enjoy it!

Gym instructor

Colin Marshall, Group Exercise Co-ordinator, Virgin Active Health Club, West London

1. Don't slow down as you get older:

You have got less time left so speed up!

2. No fitness fads:

It doesn't matter what you do as long as you stay active with sports, workouts or classes that work all of your muscle tone, flexibility, core strength, heart and lungs, agility and coordination.

3. No diet fads:

You can get everything your body needs from the greengrocer, the butcher and the fishmonger. As all the best chefs say, good food is good ingredients with little done to them: there is no such thing as a slimming food.

4. Choose activities you enjoy because you will keep them up:

Don't choose trendy ones because you will give those less than 100 per cent. Try things you cannot already do such as salsa, step, pole dancing or rock climbing. Staying in your comfort zone means you are getting ready to see out your days on the sofa.

5. Remember that all the research on how people age is based on history:

Ignore the research, go hard at the things you love doing, and be the research, and the inspiration, for the next generation. I am 60, and I teach 20 energetic classes every week. I do not do it because I can; I can, because I do it.

Age support network

Vanda Brown, Head of the ActivAge Unit, Age Concern

1. Do 30 minutes of moderate exercise a day.

You can break that down into 10-15-minute chunks, you don't have to do it all at once.

2. Make it fun!

Go for a walk with your grandchildren, play Frisbee with them, dance while doing the vacuuming; swim; do some light gardening perhaps.

3. Remember:

If it makes you feel warmer and you have to breathe a little harder, it is doing you good.

Army trainer

Sergeant Claire McIlroy, Army Physical Training Instructor, Physical Training Corps, Northern Ireland

1. Enjoy it!

The best exercise is the one you enjoy. Find an activity you will look forward to doing and you will be more inclined to continue.

2. Make exercise a lifestyle change.

Find ways to fit things in throughout the day: walk as much as possible, use the stairs, perform pelvic floor exercises daily, and clench your buttock muscles for 10 seconds as often as possible. Turn your morning ablutions into a workout by standing on one leg while you are brushing your teeth.

3. Improve your posture.

Pilates and yoga are excellent for improving posture, body awareness, flexibility and preventing imbalances. If it is difficult for you to get to classes there are excellent DVDs and books available so you can exercise at home.

4. Bend with your legs.

Prevent back injury by bending from the knees rather than the back. By squatting down, you also help strengthen and tone your legs.

5. Add variety to your fitness programme.

Variety makes it more fun and works the body harder, so you progress faster.

6. Don't be afraid to rest.

Less is often more, so always take rest days. Listen to your body signals and ease off training if you are tired, ill or have any physical niggles.

7. Don't be hard on yourself or become a slave to your schedule.

If you miss a workout, don't obsess about it - it happens. If you regularly miss workouts, analyse why - are the times inconvenient, for example? Have you chosen activities you really don't enjoy?

8. Reward your efforts with a regular massage.

If you book in advance it will inspire you to complete your scheduled training and you will feel you have really earned it. Massage can also prevent injuries by easing tense muscles and it gives a great sense of wellbeing.
 
 
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