The benefits of exercise

We all know exercise is good for us. But knowing and doing can be two very different things. If you find yourself procrastinating more than you are perspiring, it may be that you just haven’t found a sport that suits you… yet! We’re going to take a look how much physical activity you should be doing, and then give some suggestions forward to help you up your fitness – and, crucially, keep it up!

Recommended daily targets

The NHS recommends that adults should do some form of physical activity every day. Although most of us recognise that exercise can help with weight management, you may not realise it’s also been shown to lower the chance of type 2 diabetes and some cancers. Even just doing something active once or twice a week is hugely beneficial, and may reduce the risk of heart disease or stroke. But are all forms of fitness equal?

Variety is the spice of life

In an ideal world, we all need to do a mix of cardio – the kind of activity that gets your heart pumping – and strengthening exercises. While literally any kind of movement counts, whether it’s climbing the stairs or carrying the shopping home, the goal is to do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least two days a week, as well as at least 75 minutes of cardio a week.

If you’re doing no or very little exercise, that can sound intimidating! However the best method is to:

• Start slow and ease yourself in
• Choose activities that you enjoy
• Pursue pastimes that fit your lifestyle

If you can find sports that tick all these boxes, then it’ll be easier to get into the habit of doing them often. Once they become a habit, you’ll be in a better position to stick to them long-term.

What counts as cardio?

The NHS advises adults do between 75 minutes and 2.5 hours of cardio a week. That’s 75 mins if you’re exercising at full pelt, or 2.5 hours if you’re going at a slower pace. But how do you know how hard you’re working? Try this:

• If you can’t keep up a conversation while you’re exercising, then you’re working flat out
• If you can talk, but would struggle to find the breath to sing, then you know you’re working at a moderate intensity level

In both cases, you should feel your heart rate rise. Your breathing will be faster, and you’ll and feel warmer.

Play to your strengths

When thinking about taking up a new sport or activity, it’s worth asking yourself a few questions:

Sunrise or sunset? What time of day are you at your liveliest?
Social or solo? Do you enjoy exercising with others or going it alone?
Save or splurge? How would you feel about paying for classes and investing in equipment, or is a pair of trainers your limit?
Inside out? Would you prefer to work out indoors or out?
In it to win it? How do you feel about competing?

Your answers should give you an idea of what could suit you. At the very least, they’ll help you rule out some options!

Don’t sweat it

Most of us will have tried several sports at school and may have dabbled in some since. But if you’re reading this, chances are none of them really floated your boat. But don’t worry! You shouldn’t have to look too far for inspiration. Try:

• contacting your local council-run fitness centre for a list of their classes and facilities
• checking out your nearby schools or church halls to see if any clubs meet there
• searching on the local pages of social sites such as Nextdoor.co.uk or Facebook to see what’s happening in your area

To whet your appetite, we’ve listed a few lesser-known activities below. You can find out more about each one by running a quick online search, but rest assured that we’ve picked activities that require minimal investment up front. You never know, one of them may be your perfect game, set and match:

Paddleboarding – one of the less high-octane water sports, paddleboarding has taken off in a big way in recent years. While you may have seen people standing on their boards, you can lie down or kneel up if you prefer, and some clubs even allow you to take your dog along for the ride! Paddleboarding is a great way to build core strength while dosing up on fun and fresh air. You don’t need much in the way of equipment as clubs will usually have boards you can use, and in warmer weather you can just wear normal sportswear and go bare footed – though you may want to take a towel and change of clothing just in case you topple in!

Aerial hoop classes – fantastic for improving flexibility and upper body strength, these classes will see you swinging from a suspended steel hoop like a star from ‘The Greatest Showman’. Again, standard activewear and bare feet are all that’s required.

Bouldering – this form of free climbing is performed on small rock formations or artificial rock walls without the use of ropes or harnesses. Ideal for those who’ve always fancied rock climbing but don’t have a head for heights. If you go to an indoor venue, you’ll need nothing more than some stretchy, comfy clothes as most places will hire out climbing shoes to beginners.

Plogging – new from Sweden, plogging combines litter picking with jogging. It’s usually done in groups, so you can get fit and help the planet while making new friends. Best of all, you can plog at your own pace - and every time you stop to scoop up some litter, you get a little breather too!

Archery – not only is archery a great upper body workout, but it also puts the rest of your body through its paces to improve coordination and balance. And there’s the added bonus that you can choose between indoor and outdoor classes, most of which will provide all the equipment you need - though you’ll need to wear strong footwear that fully encases your toes for obvious reasons!

Resistance band training – effectively exercising with the aid of giant rubber bands, resistance training builds both strength and muscle mass and can be done almost anywhere, from in your own home, to down the gym or at the park. Resistance bands can cost as little as £5 and YouTube is bursting with workouts for all ability levels.

Making your mind up

We talked about getting into a habit earlier, but that’s not something that happens on day one. In fact, you may start a new activity and realise it’s not for you after all… and that’s absolutely fine! Many classes and clubs will offer free trials or discounted sessions so you don’t have to over-invest before you know if the sport is for you. With so little to lose and so much to gain, now’s the time to stop fretting and start sweating!