It may be cold outside but there are lots of ways to get fit that will keep you warm and get you into shape
The cold, dark days of winter may not feel like the best time to think about getting in shape, but if you’ve over-indulged over the festive season and want lose those few extra pounds, then your best chance of success is to take things slowly but surely – and you’ve got lots options.
Be aware of what you eat
This isn’t the time of year to vastly restrict your diet and severely restricting your calorie intake – to less than 1200 calories a day for women and 1800 calories for men – could slow down your metabolism, meaning your body holds on to what it can for fuel.
So, eat the right foods, such as plenty of vegetables, fruit, wholegrains, brown rice and lean protein (chicken and fish). Cut down or out food such as simple carbohydrates (white rice, pasta), sugary treats such as cakes and biscuits, fizzy drinks and processed foods, such as bacon and ready-meals. This doesn’t mean you have to miss out on the odd treat, a little chocolate shouldn’t wreck your plans, just eat it in moderation and not every day.
LOW BUDGET OPTIONS
Walk more Sounds simple, but there are so many ways to build walking into your day – important when it’s recommended we should do 150 minutes of weekly exercise. Walking is great because it’s free, it’s low impact and you don’t get hot and sweaty. And 10 minutes three times a day is just as beneficial as 30 minutes once a day.
We have Richmond Park and the Thames towpath on our doorstep, so it’s not difficult to go for a lovely walk, but you can also try:
Walking to the shops
Walking part of the way to work
Using stairs rather than lifts
Walking a regular root with friend
Outdoor gyms, trim trails, green gyms There are outdoor gyms at North Sheen Rec in Kew and Palewell Park in East Sheen, although sadly, Putney seems to be lacking any. They include equipment such as cross rider, chest press, body twist and leg press and the Council has offered free personal training sessions to help people understand how to use the equipment. The exercises can help to develop strength, co-ordination and balance as well as burning calories.
Green gyms are run by The Conservation Volunteers. They are fun, free outdoor sessions where you will help to plant trees, sow meadows and establish areas for wildlife to thrive, so you’re helping the environment as well as getting fit. Find out more at tvc.org.uk/greengym
Find the right app There are a plethora of diet, health, fitness, wellbeing and motivational apps available – so you just need to find one that suits your needs. There are apps such as Couch to 5K which, as the name suggests, will help guide you from being a couch potato to building up to running 5K, or Lose It, where you can log your daily calorie intake and exercise and it will guide you to help maintain a steady weight loss. There are also great motivational podcasts you can listen to.
GREAT SUPPORT OPTIONS
While it’s great to go it alone, often the support of a gym or fitness centre is what will keep you motivated and on track with your health and fitness journey. Why are they so beneficial? Well, they can offer you group or one-to-one training, so that you know exactly which work outs will help you; they offer a routine that you can build into your week, you can keep increasing your goals as you reach each target and there is more of a social atmosphere than going it along. Plus, you have more options to find the right class or exercise which suits you – and you can’t use bad weather as an excuse!
You can choose the gym or opt for classes such as boxercise, body pump or Zumba.
Other gyms offer short bursts of high intensity workouts, focusing on different muscle groups at each session. For a less high impact, but just as effective, workout try pilates or yoga for body toning.
Exercise is good for your mental health as well physical – it’s great to get outdoors on a crisp winter morning or head for the gym, knowing you are doing your best to get into shape.
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