We all look forward to the weather cooling down so we can spend more time outdoors. Let’s make a decision now to be more active and to stay on the go.

There are many good reasons for being active and it is especially important to ward off heart disease. If you are lethargic you are more likely to have a heart attack. Being more energetic will have an immediate impact on your health and will help protect your body in the future. Your body is made for movement. If you do not use your muscles they shrink. So remember; move it, or lose it.

Leading a dynamic lifestyle can help improve your quality of life. It will change how you feel both mentally and physically.

Changes include:

• Having more energy

• Feeling less stressed or anxious

• Getting a healthier body shape

• Better circulation and healthier skin

• Better sleep

• Feeling more confident

• Being more focused

Being active also helps prevent illness:

• Keep your heart healthy

• Ward off type 2 diabetes

• High blood pressure

• Obesity

• Some cancers

Getting active has a positive effect on an illness you may already have, such as heart disease, type 2 diabetes or high blood pressure.

How to get started:

It is always good to start gently and build up gradually. Getting into regular habits are important.

If you feel you are shy to exercise in public then start at home. I have a mini-morning workout that takes ten minutes and exercises every part of your body. This improves your flexibility and gets your circulation going so that your body is ready for the day ahead. Email me for a copy at [email protected].

If you go to ardenhealth.com you will find exercises for every level of physical ability, including bed and chair exercises.

If you enjoy watching TV, buy an exercise bike and put it in front of the screen; then cycle your favorite show away.

Instead of standing around and waiting for the lazy lift to arrive always take the stairs for at least two flights.

Avoid sitting at your desk for long periods; get up and have a walk. Email me at [email protected] for a copy of my office exercises. Lobby at your company for a staff gym.

It is a good idea to gradually mix up the kind of exercises you do as you become more confident.

I like to swim early on a weekend morning, when the pool is quiet. Swimming is an aerobic activity: your lungs need more oxygen so your heart has to work harder and this makes your circulation more efficient.

A trip to the gym during the week is important as it strengthens your muscles, improves your balance and makes you look better. If your ball skills are not good why not take some tennis lessons? You can start at any level. My husband did not take up tennis until he was 40. My sons took water skiing lessons while on holiday and persuaded me to have a go. I was amazed when I got up first time and skied around the bay. I felt so proud of myself.

Aim to do some exercise every day. Good luck and enjoy the fun.

Healthy recipe of the week: Tasty tuna with pasta

Ingredients:

2 tbsp olive oil

1 onion, chopped

2 garlic cloves, finely chopped

400g can chopped tomatoes.

½ tsp. chili powder

1 tsp. sugar

500g pkt. pasta bows

100g can tuna, drained

Handful of basil leaves

Method:

Heat the oil in a pan, throw in the onion and cook for a couple of minutes.

Stir in the garlic, tomatoes, chili and sugar.

Season with salt and pepper and bring to the boil.

Give it a good stir, then reduce the heat and let simmer for 5 minutes.

Meanwhile, bring a large pan of salted water to the boil.

Add the pasta and cook according to packet instructions.

Flake the tuna into the sauce and heat through.

Drain the pasta, return to the pan and stir in the sauce and basil leaves.

Serve with a generous grinding of pepper.

Ask Alva

I have put on 15 kilos during the summer and I really want to get into shape quickly. Can you tell me the best diet and exercise to do this? I need a quick solution, as all my clothes are too tight. – Sammar

It would be difficult for me to suggest a quick fix because quick-fix dieting does not work long-term. I have seen this over the years; people who lose weight very fast put it all back on and more. To lose weight successfully you need to gradually change your habits into healthy ones. The body does not like the sudden shock of a different eating pattern; it likes gradual changes that turn into good healthy habits for life. Look up the actress Dawn French. She lost over 50 kilo very quickly and now she has put it all back on and more. My top tips would be to apply for my healthy eating plan ([email protected]) and follow the guidelines. Take exercise daily as suggested in this article. Be kind to your body, which means no sudden shocks. Eat real food not factory produced food. Eat good quality food and keep to the mantra: Less is more. To be healthy and fit and slim you need commitment, not a quick fix.

— Alva

Email: [email protected]