Gearing Up for Summer Shape Up

Summer has arrived, the festive season has been and gone and we’re all carefree and looking forward to the warm months ahead.

I have been inspired by a friend who has become motivated to get firmer, fitter and stronger. Several years after having children she decided that she needed to ‘just do it’. No more excuses; she set goals, wrote a plan and found a friend to start exercising with. She started with walking for 30 minutes a day, it’s an activity that many people can do. Wear comfortable walking shoes and clothes and carry a water bottle with you. Choose a safe route in summer and exercise in the cooler part of the day. Her motivational tool was a picture of her end goal. Placed on her wardrobe, she could see it every day to remind her daily of her commitment to herself.

Making a realistic step by step plan was what really worked.

“Life is always going to happen and things will get in the way. I need to make exercise a priority now; otherwise I will never do it,” she said.

It is always easy to put off getting started but making consistent small goals will help. Portable music can provide inspiration and as your fitness improves select powerful music to work out to. Sometimes more ‘chill out’ music can provide a more relaxing pace; it is important to know when to put less intensity into your workout to give your body a break.

Listen to your body and if you are feeling particularly tired, decide whether a rest or a day off is needed. A relaxing stroll or a less intense exercise session can help maintain regularity while providing your body with needed relaxation.

When starting any exercise after a long break choose something you will enjoy, it’s often the key to keeping motivated. Swimming, cycling, gym programs and group fitness classes are some options.

Start with a time or distance that suits your own fitness level and work at a pace that feels light to moderate. Gradually build up your distance, time and pace as you adjust to the exercise. Feel your muscles loosen and become more flexible; pay attention to any area that feels uncomfortable. Sometimes it is a matter of your body adjusting to moving again and other times you may need to stretch those muscles during and at the end of your exercise.

If any ache or discomfort continues then stop exercising and seek the advice of a health professional. If you haven’t exercised for some time, have a history of any medical conditions, have been recently ill or are aged over 45 you should seek the advice of your medical practitioner before you start exercising. Getting your blood pressure checked and having an overall fitness and health assessment gives you a baseline measurement and ensures that you get the advice you need.

An important consideration is your posture, back and pelvis position. Muscles weakened during a season of less activity will not ‘hold you up’ well with a dramatic increase in exercise.

Think about gradually lengthening the time that you exercise, or increasing the intensity a little at a time, to ensure that your core muscles have time to adapt. If your back, pelvis or hips ache after a walk or some other form of exercise, this indicates that the strength and endurance of these muscles need some special attention.

Refocus on standing firm, feet forward, looking ahead at the horizon while scanning to watch where you are walking; if you do experience any pain or discomfort that does not settle after your first two exercise sessions, seek professional advice.

For women incontinence can be an issue and is quite common when recommencing exercise or increasing exercise intensity. To find out more about how to improve your pelvic floor, contact the National Continence Helpline on 1800 33 00 66.

Don’t let this hold you back from restarting your exercise plan. Focus on improving the fitness of your whole body one day at a time. Small improvements in muscle tone, flexibility and endurance will all help to regain your fitness and go forward from this day, so today you can make a start.

Gyms offer fitness assessments for those joining and starting an exercise program. This allows you to get specific advice and exercises tailored to your fitness level, with the help of a qualified fitness instructor. Exercising inside gives options for when the weather or environment is not suitable for exercising regularly outside, and has added safety and social benefits.

My friend chose an exercise partner who also had a commitment to getting started and together they motivate each other.

“Exercising gives me time for myself, which means I feel happier with me. You have to look after yourself in order to look after others,” she said.

Feeling happier from exercise comes from several sources. Endorphins are our bodies’ natural feel good hormone that is released when we exercise regularly. Getting out and exercising also provides a stress release, as does taking time out for yourself.

If you’re thinking of gearing up for a summer shape up, take some advice from my friend and just do it, with guidance from your doctor, health professional or fitness instructor to help you select an approach that is right for you.

Intouch Direct helps you to get active

Intouch Direct has introduced some new products from the Making Life Easy range to help you get out and about and enjoy your summer walks.

Walking Cane – Folding $23.95 Black: Product Code 234478 Bronze: Product Code 237620

• Push button height adjustment to accommodate individual needs.
• Secured with locking ring for added safety.
• Genuine high grade maple handle.
• Folds conveniently for travel and storage.
• Lightweight aluminium. Total unit weight: 0.4kg Height range: 820-920mm (32.3-36.2in) Suggested weight capacity: 100kg Warranty: 12 months

Pedometer – Digital $16.95 Product Code 234451

• Compact and easily attached to clothing.
• Features step counter, calorie counter, distance and clock.
• Clear wide screen.
• Adjustable sensitivity.

Shoe Horn – Long Plastic $12.95 Product Code 234567

• Moulded shoehorn.
• Long handle provides generous reach to assist putting on shoes.
• Features a hanging loop at the top of the shoehorn for easy gripping.
• Ideal for people with poor stability, hip or knee injuries or who have trouble bending.
• Can be used for all shoes or boots with backs.