EXERCISE PROGRAMME | BASINGSTOKE GET ACTIVE
The exercise programme below is only a sample guide and in no way represents a prescriptive exercise programme that you should follow. Exercise programmes should be personalised for best effect. We are all different and require different needs and wants. Getting fit should be safe, effective and fun! Seek medical advice from your doctor (GP) before you start exercising. Exercise, activity, what ever you call it is derived from many things. See exercise and activity as all the things you do that make you feel more alive, that is...a little more out of breath...a little more achy in your muscles.This is achieved by walking a little faster than your normal pace for longer periods at each opportunity.
Opportunities are often disguised as chores. Carrying heavy shopping and carry small children requires muscular strength (muscular strength and conditioning). Cleaning the house requires stretching and maintains flexibility (muscle injury prevention). Walking back and forth and up and down stairs promotes cardiovascular fitness (Health heart and circulation). Daily tasks will get easier with a routine of exercise and activity (lifestyle). Your working day will end with you feeling energetic and motivated to spend time in leisure pursuits (snooker, pool, shopping, walking). Sleep and relaxation will become more restful and more enjoyable (rest and recuperation). Finally, though by no means least, your health status will improve (generally free of illness). There is a sample PAR-Q form for you to look at and access your current needs prior to commencing any exercise or activity change in your lifestyle.
Below demonstrates an average week of exercise to help you get healthy and maintain a healthy lifestyle:
Day: |
Exercise / activity: | Time: |
| MONDAY | Walk to work and back | 40mins |
| TUESDAY | Play with kids in the park or power walk 2miles | 30mins |
| WEDNESDAY | Swimming, ice skating at the leisure park | 45mins |
| THURSDAY | Wii fitness with kids or dancing or home exercises | 15mins - 1hr |
| FRIDAY | Walk to work and back | 40mins |
| SATURDAY | Cycling to Vue cinema or the local park | 1hr |
| SUNDAY | Walk with family or friends at Eastrop | 1hr |
TOTAL |
290mins - |
To improve muscle tone and help you gain a better shape and improve the way you look and feel, try a programme similar to this one below:
Activity |
Endurance (aerobic) |
Flexibility and mobility |
Strength |
|---|---|---|---|
Bowls |
• |
||
Brisk Walk |
• |
||
Climbing stairs |
• |
• |
|
Cycling |
• |
||
Dancing |
• |
• |
|
Digging the garden |
• |
• |
|
Pilate's |
• |
• |
|
Swimming |
• |
• |
|
T'ai Chi |
• |
• |
|
Weight Training |
• |
||
Yoga |
• |
• |
If you want to improve the health of your heart and circulation, you need to do endurance-type activities.
