Before it starts to get really hot again, there are few excuses for not taking exercise out of doors. I love being able to get out in the fresh air. At this time of year, walking is an excellent way of starting out for those who are new to exercise. Try to walk for 20 minutes to begin with, and attempt to quicken your pace each time you go out. Only by walking at a brisk pace can you expect to achieve the most benefit, and I find that the best way to do this is to count your paces as you walk along. This helps to maintain an even rhythm — just count up to 50 and then start again. Eventually you should aim to walk for around 20 minutes a day. Those who feel a little more ambitious can build up to a gentle jogging pace as their fitness levels improve. If you have attained a reasonable level of fitness, why not go in for a sport? Believe me, it is never too late to start. I have a friend who took up tennis at the age of forty-six and he now competes regularly in tournaments most weekends. But the important thing to remember is, don’t overdo it, and always stop any form of exercise if you feel discomfort. Sadly, it is not everyone who has the confidence to exercise outside in the fresh air, or even to go to a gym. Maybe you are extremely unfit or too much overweight and feel embarrassed at the thought of showing yourself up in public. This is perfectly understandable, and in that case, you could begin by exercising in the privacy of your own home, and my Mini-Morning Workout as designed for this. To obtain a free copy, just send a blank email to [email protected].
Recipe of the Week
Peanut Butter Chicken
Serves 6
Ingredients
3 pounds chicken pieces
1/3 cup reduced-fat peanut butter
1 tbsp. honey
3 tbsp. lime juice
2 tbsp. soy sauce
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. hot pepper sauce
Method
Remove skin from chicken. Carefully trim off all the visible fat. Place chicken in a baking dish in a single layer. Mix remaining ingredients together and pour over chicken. Cover and let marinate in the refrigerator for at least 2 hours. Preheat oven to 375 degrees F. Bake the chicken, covered, for 30 minutes. Turn chicken over, baste with the peanut butter sauce and bake another 25 minutes uncovered. Refrigerate overnight. Discard any hardened fat that congeals on top of the sauce. Reheat and serve over brown rice.
Ask Alva
I am 39 years old and weigh 108 kilos. I have arthritis in both ankles and osteoarthritis in my lower back. I need a workout and a diet program to help me lose weight. Can you help? Ahmed
Too much weight can exacerbate the pain you experience from arthritis and encourage the development of osteoarthritis in other joints. Any extra weight places extra stress on your joints. It’s better for you to weigh 90 kilos with 18 per cent body fat, rather than be a solid 95 kilos with 10 per cent body fat.
Start counting your calories. Right now, you require almost 3,000 calories a day to maintain your weight of 108 kilos. If you cut 500 calories a day from your total intake, 2,400-2,500 calories will give you plenty of nourishment for daily maintenance. Try to cut most of the calories from excess fat, since a gram of fat has nine calories while a gram of protein or carbohydrates only has four calories.
Start your exercise plan with non-impact activities. This will keep the cartilage in your joints lubricated and pain-free. Cycling and swimming. Both use big muscle groups for an aerobic workout without impact on your joints. You should have an initial goal of 30 minutes of cardio- exercise three to five times per week. If you’re out of shape, even ten or 15 minutes of activity is fine until you build up your endurance. You can even do a couple of ten-minute sessions a day and get the benefits if you can’t do 15-20 minutes without stopping. If you find this type of exercise too much to begin with, I have a set of exercises that can be done sitting down. Mail me at [email protected] for a free copy.