Inside out fitness

Shape up and stay fit without setting foot in a gym, says Jill Starley-GraingerWith longer days and warmer nights, spring is a great time to kick-start your fitness regime. Not only will it help you achieve your weight loss goals, but daily exercise is vital for your well-being. To gain any health benefits, you need to do at least 30 minutes of moderate exercise every day, and that goes up to 45-60 minutes if you’re trying to maintain or lose weight. But don’t panic. It’s easier than you think. As long as your activity makes you slightly breathless and mildly sweaty, that counts towards your daily total.What countsYou don’t have to do all of your daily exercise at the same time. Shorter bursts of activity throughout the day can all add up to your goal, and you can start counting the minutes as soon as you feel slightly breathless and warm.Best of all, a wide variety of activities can be included to make up your minutes, from labour-intensive housekeeping and DIY to climbing stairs and washing your car. When the word ‘exercise’ is mentioned, many people automatically think of the gym, but you don’t have to go to a fitness centre to get fit. Save money and add variety to your workout with cheap or free exercises that you can do in your home or the great outdoors.Getting startedDon’t try to do too much at first. Having unrealistic goals when starting out, such as jogging for an hour every day in your first week, might put you off. Instead, build up your routine slowly, initially achieving your minutes with more gentle activities, such as gardening or yoga. Increase your intensity level as your fitness improves.Habit formingIf you’ve been trying to improve your eating habits, you’ll know that changing your routine takes a little effort in the early days. Before long, though, you’ve created a healthy habit. To help meet your exercise goals, plan and track your physical activity in the first few months with an activity diary. You might want to schedule specific activities for certain days. Mondays could be for gardening, Tuesdays for walking, Wednesdays for dancing, and so on. Before you know it, exercise will seem a natural part of your daily life.It’s a good idea to include a range of physical activity in your life to keep up your interest. Write a list of 30 different activities, including indoor and outdoor, solo and group, aerobic and weight-bearing, then tick off each as you try it. When you finish your list, chances are you’ll have found some activities you love, so make these a more significant part of your routine.Do try this at homeWhen it’s dark or rainy outside, you can still exercise in the comfort of your home. Plenty of indoor activities will get your heart pumping and your muscles working.• Dance the night awayWhether you prefer ballet, ballroom or just bouncing around, dancing is fantastic exercise. Pop on a CD or music channel and have a proper boogie. Three songs = 10 minutes• Telly tummy tucksWhen watching TV, do different types of sit-ups (crunches, traditional and twisters) at every commercial break. For a more varied workout, go up and down the stairs for one break, do star jumps at the next, then push-ups for the last. One hour programme = 10 minutes• Watch and learnIf you’re interested in trying a new type of exercise, rent a fitness DVD from your library or video store. There’s a vast range on the market, from gentle t’ai chi to vigorous Tae Bo, with yoga, hip-hop and celebrity workouts in between. Pilates DVD session = 30 minutesThe great outdoorsWith the weather warming up, now’s the perfect time to add some outdoor activities to your regime. Going for a brisk walk is a great, free way to get fit, but there are plenty of other inexpensive options to keep you on the move.• Lend a handMany volunteering opportunities require moderate physical activity, whether it’s walking dogs, helping older people go to the shops or maintaining a nature reserve. Better still, you’ll meet new people and contribute to your community. Visit www.do-it.org.uk to find charities near you. One hour dog walking = one hour• Go for a spinDig your bike out of the shed, give it a quick safety check, then go for a ride. The National Cycle Network features 10,000 miles of slow-, low- and no-traffic routes, and the majority of us live within two miles of one. Once you’re back in the saddle, start cycling to work or the shops, and you’ll save on transport costs, too. Visit www.sustrans.org.uk to find your nearest cycle route. Three miles at 9mph = 20 minutes• SocialiseJoin the office footie team, your fitness centre’s netball team or the local rambler’s group. Most welcome people of all abilities, from complete beginners to old pros. Find out about local sports clubs and groups at your nearest council’s website or fitness centre, in local newspapers or at www.everydaysport.com. Softball game = 45 minutes on the field