Exercise
exercise; physical; activity; walk; walking; sport; fitness; steroids;
Contents
Along with healthy eating and good sleep patterns, physical activity is a vital part of keeping our bodies fit and strong. It keeps our energy levels up, helps reduce stress levels and keeps us feeling good.
Modern living
We are all spending much more time sitting these days. We work, study and play in seats more than ever before. Many jobs are now desk jobs, replacing physical labour. Watching TV, video games and DVDs occupy a big part of people's spare time.
So exercise is not a part of daily life like it used to be. We now have to make an effort to make exercise a part our lives. But it doesn't have to be a chore or cost money - exercise should be fun and it can be included into your normal day.
Remember... any movement is an improvement!
- Climb stairs instead of using lifts or escalators.
- Ride a bike or walk whenever you can. You only need to plan your day a little better and you will save money and the environment.
- Walking the dog is a good way of improving your fitness, and your dog will love it too.
- At lunchtime, go for a walk with a friend instead of sitting down talking - you can talk while you walk. Get out into nature!
- Have a game of soccer, footy, cricket or basketball (or any other game) during your lunch break.
- Play school sports, even if you don't think you are very good at sports. You can learn as you go, and it can be a lot of fun even if you are not in the elite sports group.
- Throw a ball to each other - this improves coordination and can be fun.
- Go dancing with friends.
- Look for activities around your neighbourhood. Are there tennis courts, a beach, parks or reserves to visit, a skateboard ramp, cycling trails or any open area where you can practise skills alone or play games with friends?
- Cook healthy meals at home - you will save money on food and learn new recipes.
- Make use of whatever is around you to fit physical activity into everyday life. You don't need expensive gym equipment to help you exercise.
Benefits of being physically active
- You feel fit, energetic and positive about life. If you've ever suffered from a lack of energy, say after an illness such as glandular fever, you'll know how good it is to have a healthy body.
- Physical activity releases endorphins - these are the body's natural "feel good" chemicals.
- Physical activity reduces stress and tension, making you one relaxed person.
- Some activities, like climbing a rock wall or BMX racing, can give you a feeling of exhilaration - enjoy the thrill.
- Exercise can also be a way of socialising - making new friends, enjoying the fun of a social team game together, or the chatting while you walk, play tennis or bike ride together.
- Exercise can increase your skills - practice means getting better at what you do.
- More physical activity means you can eat more without gaining kilos.
- Your muscles become stronger with more physical activity.
- You have a better night's sleep when you are regularly active.
- You have more energy and feel less tired.
- Being healthy means looking your best - this can increase your self-esteem.
- You can use strenuous physical activity as a way of reducing your anger.
- Any physical activity that involves an impact, eg. walking, running, aerobics, helps to keep calcium in your bones, keeping them stronger for longer.
- Physical activity means a strong heart and lungs - they'll last longer - and so will you!
Your amazing household gym!
After stretching, get your heart working like this:
Use steps to do step ups
- Use indoor or outdoor steps.
- Start slowly and get faster.
Use a skipping rope
- A cheap one will do - skip 3 times a day.
- Or skip without a rope while you listen to music with a good beat.
Use the walls
- Put your back against the wall and slide down as you bend your knees, then slide up again. You can do this with a basketball behind your back as well.
- Stand with your side to the wall and walk your fingers up as far as you can, then do the other side.
Use the furniture
- Hold the back of a chair and swing your leg forward and back then swap sides and swing the other one.
- Stick your feet under the sofa and do sit-ups.
Use the floor
- Do push-ups on the floor in your bedroom. Start with a straight back and keep your knees on the floor. You can work your way up to 'real' push-ups from the feet later. Remember to keep your hands below your shoulders and lift using the strength in your arms, not wagging your butt up and down!
- Lie on the floor on your back and lift one leg at a time, hold for 5 seconds and lower it back. Keep your knees straight and only lift a little way. Swap legs. You don't need a gym mat - use a blanket or your doona.
- Bring your knees to your chest and rock forward and back.
- On hands and knees, arch your back like a cat then rock forward onto your hands.
Use stuff in the kitchen
- Use cans from the pantry as weights and hold your arms out straight in line with your shoulders then lower to your sides.
Start with 5 repetitions of these exercises 3 times a week and then increase the repetitions slowly as you become more able, and less stiff in the muscles.
Always warm up by doing stretches, and do cool down stretching too. You will be amazed how much better you feel.
Add more physical activity, especially fun stuff that you can do with friends, and you'll be fit and feeling great in no time at all!
What if you haven't been active for a while?
- It may all seem like a huge effort at first, but you will be surprised to find that the more you do, the more you feel like doing. Sometimes, the hardest thing is making a start.
- Beginning a new activity with a friend can be fun, and can keep you both motivated.
- If you've been physically inactive for a long while, you may feel that you are not ready to launch into a full on fitness program. This is OK. It is better to start slowly and build up. Nothing is more likely to turn you off than overdoing it and ending up with aches and pains in every muscle (including places where you didn't even know you had muscles).
- If you are going to use gym equipment, ask the trainer to design a beginner's program for you, and make sure they will show you how to do exercises and use equipment properly.
- If you have had health problems, you might want to get a check up before starting a new activity.
What do we mean when we talk about fitness?
When people talk about fitness, they are usually talking about three types of fitness. These are stamina, strength and flexibility.
Stamina and endurance
Stamina or endurance refers to the body's ability to do physical activities for long periods of time. Aerobic exercises such as walking, running and kicking balls improve stamina.
Strength and power
Physical activities that increase strength are called anaerobic activities. Anaerobic activities aim to increase physical strength, power and muscle capacity, allowing you to perform movements such as jumping and sprinting. Strong muscles also support and stabilise joints (such as ankles, knees, hips, shoulders and backs), reducing the risk of injury.
Resistance training is one way to improve power and strength. Examples are push-ups and using light weights.
Flexibility and suppleness
Flexibility and suppleness refers to your body's ability to perform its full range of movements without pain or restriction. If tendons and muscles become tight, you are more likely to get injuries such as pulled or strained muscles and joint soreness. Gentle stretching will improve flexibility.
Be careful…
If you find you're spending too much time exercising or working out in a gym, you could be overdoing it. This can be harmful to your health.
Steroids
Some people push drugs called steroids, saying they can make you fitter, stronger and faster. Taking steroids is very dangerous and can lead to heart failure and damage to other vital organs, causing premature death. Steroids can have a big effect on mood (some people get very angry), and can cause bad acne! Many steroids are actually designed for farm animals and racehorses, not people! It is not worth risking your life for slightly bigger muscles or getting that bit faster. Say NO if you are offered steroids!
Choosing the right kind of physical activity for you
Any kind of regular physical activity can improve your health, fitness levels, and the way you feel about yourself. Choose activities that you enjoy, you can afford, and can fit in to your current lifestyle. There are lots of different kinds of physical activities to choose from. It is simply a matter of finding what's right for you.
- Team sports can be a great way of having fun and improving your fitness at the same time. This can be a good way of making new friends.
- Some people prefer to take up individual activities that they can do whenever and however they want, without having to rely on other people or time schedules set by clubs and gyms. Bicycle riding, swimming or walking are some of these types of activities.
- There are many other activities you can do with a friend anytime. Walk together on the beach, a park or through the bush, have a game of golf or tennis, or go swimming. Go roller blading, skate boarding, kick a ball around, or "shoot hoops".
- There are holidays built around fun activities like skiing or wild adventure type holidays where you take in white water rafting, canoeing, mountain biking and abseiling for example. You can also get involved in these kinds of activities on a one-off basis. Look in your phone book.
- Try your local gym - most local gyms and many community centres offer organised fitness classes. Gyms often have weight equipment where you could try weight training. A word of warning here - your bones need to be fully developed to start training with weights, otherwise you could cause health problems a few years down the track. You should have finished growing before using weights. Get professional advice before starting weight training.
- Community centres often offer activities such as yoga, tai chi and self defence classes.
Bike riding
Riding a bike is one of the easiest, safest, and most fun ways to get exercise.
- Bike riding saves you money on transport costs.
- Bike riding helps the environment.
- Riding to work or study can often be quicker than other forms of transport.
- Safety - People often feel that riding on the road is dangerous, but studies have shown that bike riding is one of the safest physical activities you can do, safer than netball and basketball! The more people that do it the safer it gets too. Just make sure you wear a helmet and obey road rules. Check out Sporting injuries (on the Young Adult site) to learn more.
The importance of warming up and cooling down
It is important to do some warm up exercises before you begin any session of sport or physical activity.
- Warming up prepares the body for physical exertion, and reduces the chances of getting cramps or serious injuries.
- Walking, slow running, riding an exercise bike, gentle aerobic movements or dancing are good ways of warming up.
Cooling down properly after exercising will reduce the risk of muscle soreness or stiffness the next day. You can use the same kinds of physical activities that you used to warm up.
Stretches should also be a part of warming up and cooling down afterwards.
- If you watch a lot of sport, either live or on television, you have probably seen athletes stretching and loosening up before taking part in a game or event.
- Serious athletes aren't willing to risk pain, injury and poor performance by not preparing their bodies for increased activity, and neither should you!
South Australia
If you wish to become involved in team sports, choose the sport you are interested in, and find out what is available in your area, either at social or competitive levels. Check the phone book for local clubs or organisations, ask your local council or ask friends who may already be involved in your chosen sport.
General
Want to find out about the benefits of bike riding. Check out the Cycling Promotion Fund: http://www.cyclingpromotion.com.au/
Australian Government. 'Building a healthy, active Australia: information for young people'.
Cycling Promotion Fund fact sheet. 'Cyclists live longer!' Online (cited 24/12/08):
http://www.cyclingpromotion.com.au/
The information on this site should not be used as an alternative to professional care. If you have a particular problem, see a doctor, or ring the Youth Healthline on 1300 13 17 19 (local call cost from anywhere in South Australia).