If you make exercise fun, you make it so much easier than when you regard it as a chore. We know exercise is good for us and that we must do it to improve our health, reduce stress, and slow down the ageing process. There is also a very essential link between the mind and the body. When we exercise, we feel happier and more confident. The good news is that exercise can be done anywhere. You don’t have to play football to be fit, or run in a marathon — but exercise is the most effective ant-ageing tonic ever discovered. So your aim should be to enjoy 30 minutes of moderate exercise every day. But if you can’t manage that, have a go and complete at least 10 minutes as any amount of exercise has health benefits. It doesn’t even have to be sport. It could be a brisk walk, giving the house a vigorous spring clean, or dancing to your favourite music — anything to make you breathe more heavily than usual. Remember that anything is better than nothing. Everyone has to start somewhere, because even someone who wears a size 8 dress can still be unfit.
Start by Building Exercise Into Your Busy Day
• When you walk, wear comfortable shoes and walk briskly for at least 10 minutes.
• Use the stairs instead of the lift or escalator.
• For short journeys, leave the car and walk.
• Park the car and walk the last 10 minutes to the office.
• Take the children for a bike ride.
Try to build up lots of different activities, as cross training is good for your body; it thrives on variety.
Exercise at Home
• Housework.
• Gardening.
• Exercise bike.
• Skipping.
Email to [email protected] for a free copy of my Mini-Morning Workout.
Everyday Activities
• Brisk walking (not strolling).
• Try to swim once or twice a week.
• Jogging — great for burning calories and really tones the legs.
• Join a gym — this is great as an all over toner.
Join Me in My Weekly Task
Try to cut out one unhealthy snack and replace it with a healthy one.
Why? Cakes, chips, and biscuits pile on the pounds.
How? If you fancy a mid-morning snack, have an apple — it’s cheaper, and better for you.
Recipe of the Week
Roasted Hamour with Tomatoes, Artichokes, Lemon and Rosemary
Serves 6
Ingredients
1 tbsp olive oil
1 onion, chopped
3 cloves garlic, minced
1 340 g can artichoke hearts, drained and quartered
6 hamour fillets
1 teaspoon chopped, fresh rosemary
salt to taste
freshly ground black pepper
1 cup diced, canned tomatoes, drained
1/3 cup fresh lemon juice
Method
Preheat oven to 350°F. Heat the olive oil in a large pan over medium heat. Add the onion and cook, stirring occasionally, until it is soft and translucent. Add the garlic and artichokes, season with salt and pepper, cook for 2 more minutes and transfer to a baking dish. Season the Hamour fillets with rosemary, salt and pepper and place them in the baking dish. Pour the tomatoes over the fillets and sprinkle with lemon juice, salt and pepper. Bake until the fish is just cooked through.
Ask Alva
I am a 30-year-old woman and I would like to reduce my weight. I weigh 70 kilos and am only 5’ 2” tall. Because I had a disk prolapse three years back during my delivery, I am unable to exercise; after a few days I get severe pains and am confined to bed rest. So now diet seems the only solution. Please detail a complete planned diet for me. I am very tense due to my problem. Jaya
You have a BMI of 28 so you are classed as being overweight. Aim to get down to 61 kilos for your first target. Losing weight will definitely help your back problem. You say that you cannot exercise, yet walking is one of the best forms of exercise if you have a weak back. It is not possible for me to provide you with a complete eating plan through the letters column, if you email to [email protected] you will receive a free copy of my Healthy Eating Guide. Alva
