We really encourage all our patients to exercise. Regular exercise – and that is a minimum of 20 minutes a day is vital to your well-being. It makes you feel good while stimulating your metabolism.

We’re great fans of Dr Mike Evans. Watch this short 9 minute video called: ‘23 and 1/2 hours and the single best thing we can do for our health.’

So unless you’re already got an exercise plan, the best way is to start with walking. It’s free and you don’t need to buy any kit. It strengthens your heart, bones and muscles and we recommend you start gently, gradually working up to a good pace of 3.5 mph. One of the best kept secrets of this country is our footpaths and the right to roam. If you haven’t yet rambled – by that I mean getting an Ordnance Survey map and local rambling booklet, then you are truly missing out on one of the great pleasures of living in the this part of the world.

So develop a habit of walking as much as possible. Keep an exercise log. Challenge yourself. Set yourself targets. Walk to the local shops or post office if practical. Get off the bus or tube a stop earlier. Take the lift or the stairs. Some of our patients have bought a pedometer and are challenging themselves to walk 10,000 steps a day.

Activity	Time	Calories Used 11 stone	Calories Used 12.5 stone	Calories Used 13.5 stone
Walking – 3.5 mph	10 mins	44 cals	50 cals	54 cals
Walking leisurely	10 mins	29 cals	33 cals	54 cals
Walking briskly	10 mins	47 cals	53 cals	57 cals
Swimming breaststroke	10 mins	116 cals	132 cals	143 cals
Swimming crawl/freestyle	10 mins	128 cals	146 cals	157 cals
Water Aerobics	10 mins	47 cals	53 cals	57 cals
Aerobics	10 mins	58 cals	66 cals	71 cals
Exercise Bike	10 mins	64 cals	73 cals	79 cals
Rowing Machine	10 mins	41 cals	46 cals	50 cals
Jive Dancing	10 mins	56 cals	64 cals	69 cals
Tennis	10 mins	93 cals	106 cals	114 cals
Cycling about mph	10 mins	47 cals	53 cals	57 cals

Now watch this short 2.5 minutes video about the calories you can burn up doing different kinds of exercise.