Page 36 - HFHB - Magazine

Exercising on a Budget

So you want to really new to exercise; aim to walk one lap of the block.
get fit and If you made that and feel fine, go for a second lap; if not
healthy but you wait and do another lap tomorrow. The reason you only
don’t have the do the block is that you won’t end up exhausted too far
money for a gym from home. Work your way up to a minimum of 30
membership or minutes of walking. Once you are comfortable walking
any expensive for 30 minutes work up to running. There is a great app
equipment (let you can get for your phone called the C25K app (couch
alone the to 5kms). It is a free app that works on a 8 week plan
space)? Never where you do intervals of walking and running for 30-40
fear I have some minutes 3 times a week until you reach the top where
no and low cost you can comfortably run 5kms.
options to get you moving. Walking is a great way to improve or maintain your
overall health. Just 30 minutes every day can increase
There are a few essentials you will need if you want to cardiovascular fitness, strengthen bones, reduce excess
exercise seriously. body fat, and boost muscle power and endurance. It can
Good quality exercise shoes – these are going to be also reduce your risk of developing conditions such as
the most expensive part of your journey. heart disease, type 2 diabetes, osteoporosis and some
However if you don’t spent the money on good cancers.
quality shoes at the beginning you will end up Health benefits of walking
spending the money on doctors/physios later to You carry your own body weight when you walk. This is
repair the injuries you have received from your known as weight-bearing exercise. Some of the benefits
poor quality shoes. I highly recommend you visit include:
a sports shop or a proper shoe shop like increased cardiovascular and pulmonary (heart and
Athletes Foot to get sized correctly. They will lung) fitness
also help you sort out the best type of shoe for reduced risk of heart disease and stroke
you (running, cross trainers etc.) improved management of conditions such as
Basic exercise equipment - Hand Weights and a hypertension (high blood pressure), high cholesterol,
gym ball to start. A yoga mat will make you joint and muscular pain or stiffness, and diabetes
more comfortable for floor work but it isn’t stronger bones and improved balance
essential. A visit to your local Kmart store is a increased muscle strength and endurance
must if you want to successfully workout at reduced body fat.
home. You can buy hand weights, yoga mats, a Walking for 30 minutes a day
gym ball and heaps more at really affordable To get the health benefits, try to walk for at least 30
prices. These will make your home workout minutes as briskly as you can on most days of the week.
more effective and you are more likely to see ‘Brisk’ means
some results with a few pieces of equipment. that you can still
If your budget is really tight, you can use talk but not sing,
canned foods for weights and you may be
Either an exercise DVD or a good internet connec- puffing slightly.
tion. There are a heap of free workout videos on Moderate activi-
You Tube, but you do need a really good internet ties such as
connection with a high monthly data allowance walking pose
to take advantage of them. If you don’t have that little health risk
invest in a couple of exercise DVD’s. Look for but, if you have a
ones that cater for beginners through to medical
advanced (using different variations of the same condition, check
exercise) with your doctor
before starting
Walking/Running any new exercise
Don your runners and get out in the fresh air. If you are program of