The importance of regular exercise is something most of us agree with, at least on paper. We’ve all read about the benefits of regular exercise time and time again. But have we – huff – started – puff – done anything about it?

“Exercise is loathsome,” said Mark Twain. And based on some exhausting experiences, many people might agree.

“Why on earth would I want to exercise? I’ve no intention of running a marathon any time soon.”

Our days are full to the hilt with commitments, family, work, appointments, and we need to sleep a bit, too! Who’s got time for extras? No one has. However, is exercise an ‘extra’?

Nechoma Schwab, a Holistic Personal Trainer based in North West London, puts it this way:

Regular exercise can dramatically reduce the risks of contracting major illnesses such as coronary heart disease, stroke, type 2 diabetes and osteoarthritis, as well as some cancers. It also reduces the risks of falls among older adults, hip fractures and dementia. In addition, exercise introduces mood-enhancing hormones into the body, and has been shown to boost energy and self-esteem (it also dramatically reduces the risk of depression). It even makes you sleep better! Exercise improves your concentration and ability to focus.

But my parents / grandparents never exercised and they lived long lives. Why should I?

In days gone by, exercise was built into the daily routine of almost everyone – you had to be active just to live your everyday life! Over the last 100 years or so, machines have gradually taken over much of what we used to do ourselves – cars, washing machines, cleaning appliances and even dishwashers – and so we are far less active than we used to be. Even our jobs may require no more physical effort than sitting at a computer all day. The way to counteract this is to look for opportunities to introduce physical activity into our everyday lives – walking rather than taking the car on short trips, for instance. Taking up an activity such as gardening can also be a great idea – it can give you a lot of pleasure, and is physically active without feeling like a ‘workout’!

(Our diets also tend to include more sugar, fat and food additives than previous generations’)

How will I manage to find time for exercise in my hectic schedule?

One shouldn’t feel that an exercise programme has to last a long time to be effective – experts recommend at least 30 minutes of moderate exercise 5 times a week, but this can be broken up into 10 or 15 minute ‘chunks’, making it easier to fit sessions into your timetable.

But I DONT WANNA EXCERCISE!

The thought of starting an exercise programme can be quite daunting, especially if it’s a long time since you’ve last done anything like it! You may also be put off by the idea that it’s hard, uncomfortable work, or the feeling that you just don’t know where or how to start. The good news is that any exercise is better than none, and simply being a bit more active each day – walking instead of using the car, or taking the stairs instead of a lift or escalator when you’re out shopping – will boost your morale and help you to feel better in yourself. Building yourself up gradually is the way to go – in fact, too much too soon is less likely to last in the long term, as we tend to slip back into our old behaviour as soon as we lose our initial inspiration.

As you become more active generally, you might think again about starting some kind of scheduled form of exercise. There is a huge range of activities that you can engage in, so you have the freedom to choose what suits you best! You should make sure that your chosen programme is something that you enjoy (whether it’s a class, some time at the gym, swimming or something else), and is at a time of day that’s convenient for you. You should also try to make it as weather-proof as possible (if you’re going outdoors, make sure you have clothing suitable for wet or cold weather). If you can exercise with friends, so much the better! The companionship will really boost your motivation to exercise, and is beneficial in itself as well.

Set yourself small goals to begin with, and make sure they are:

S – Specific (clear)

M – Measurable (you will know when you’ve achieved them)

A – Achievable (you can achieve them)

R – Relevant (they mean something to you)

T – Time-based (you set yourself a time limit to achieve your goals)

Setting goals and reaching them will help you to feel good about yourself, and motivate you to push yourself further!

Nechoma Schwab has a decade’s experience in holistic personal training both in Israel and England and has been heavily involved with training women through child bearing stages. Nechoma works with individuals or small groups and has a strong interest in promoting exercise and nutrition for optimum well being. She can be reached on 07956 553 494.