Over-indulgence during the festive season often prompts resolutions about improving our health and fitness. Although 90% of us believe that exercise will do us good, only 25% actually do any. The Health Education Authority says that more than 10 million people in the UK don't even manage a 30-minute bout of continuous physical activity once a week.
This is despite the fact that studies have shown that exercise can alleviate stress, improve work performance and create feelings of well-being.
A single session of exercise can reduce tension, anger and depression for up to four hours. If you are regularly active, you are less likely to develop high blood pressure, diabetes and cancer. It also halves your risk of dying from coronary heart disease.
Are there other benefits?
Exercise produces "feel-good" endorphins in the brain. This in turn reduces anxiety levels and improves the body's ability to produce infection-fighting T cells. Immediate benefits can also include being able to concentrate for longer (thus improving work performance), feeling more confident and sleeping better.
How much exercise should I do?
Thirty minutes of moderate exercise four to five times a week is recommended. This regular exercise is much better than longer but less frequent bouts.
Exercise should involve the five components of fitness. These are stamina, muscular endurance, muscular strength, flexibility and motor fitness (co-ordination, balance, agility and reaction time).
Immediate benefits of exercise can also include being able to concentrate for longer (thus improving work performance)
When should I expect to feel a difference?
The intensity, frequency and duration of the exercise will determine when you start to feel fitter. If you follow the recommended level, you can expect to notice very positive changes within a few weeks. However, the feeling of well-being can be immediate.
What sort of exercise should I do?
Ask yourself what interests you and what aspect of of your fitness you want to improve. Ideally, this should involve some aerobic work such as walking, cycling, swimming or jogging and some muscle-toning work.
If you attend a class activity, always ask if the instructor has a recognised qualification. The minimum should be an NVQ in sports, recreation and allied occupations or an RSA exercise-to-music teaching certificate. You should complete a screening questionnaire so that the instructor is aware of any relevant medical conditions.
How can I keep myself motivated?
One of the biggest barriers to motivation is time. It is, therefore, crucial to plan exercise into your day. It is a known fact that energy levels increase after exercise so, rather than feeling more tired, we actually feel more able to do necessary work.
Postscript
Carol Johnson is director of services at CJC Consultancy (www.cjc.co.uk) specialising in employee well-being initiatives.
