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.
|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.