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A SIMPLE
GUIDE TO GETTING FITTER Your Host Amjad Mahmood MD (Family Medicine) Start If your are not very active now, your first step to getting fitter is simply to walk more. Why stand in a bus queue or sit in a traffic jam when, with a bit of effort, you can walk or cycle the journey, or part of it, almost as quickly? When you walk, walk faster. Walking briskly for 20 or 30 minutes, two or three times a week will soon build up your stamina. It’s an ideal exercise. Use the stairs instead of the lift, and walk up escalators. Climbing stairs is a good way of keeping your leg muscles strong. Even if you are pretty active at home, or at work, you will probably still need other activities to give you enough suppleness, strength and stamina. FOUR GOLDEN RULES OF EXERCISEGET MOVING Use more effort than usual by finding a more active way to do the things you usually do, and by taking up completely new activities. Move through a wider range of movements and keep going for longer. BUILD UP GRADUALLY It takes time to get fit. Work hard enough to make yourself a bit sweaty and out of breath, but not uncomfortably. That way there will also be less risk of sprains and strains. Always warm up first with a few gentle bends and stretches and cool down afterwards by walking slowly for a few minutes. EXERCISE REGULARLAY It will take 20 or 30 minutes of exercise two or three times each week for you to get fit and stay fit. KEEP IT UP You can not store fitness.
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