Walk It Off
If there is a reasonable option to walk, skip the cab and the bus. You can also go for a walk in your lunch hour. Brisk walking is low intensity activity where oxygen is readily available, therefore your bodies energy systems can dip into fat reserves, burning fat for energy.
Be Everyday Active
Avoid sitting in one place for more than 60 minutes. Get up and move around regularly during the day.
Walk Up The Escalator
The escalator is basically a practical stairmaster, use it wisely to burn some calories and get to a destination faster.
Exercise Intensely 3 – 6 hours per week
Our bodies are designed to be active. Aim for a minimum of 3 hours intense exercise a week and build from there. Don’t be afraid to start small, it’s a journey, not a race.
Avoid Endless Cardio
Cardio is good for heart and lung health, but the majority of research shows it’s better to keep it shorter and more intense. Note a more intense level can burn more calories in a shorter time.
Fight The Resistance
Whether it’s body weight or weight loaded exercise. Resistance training is key for fat loss, fitness and health. It also helps the body retain muscle, strengthen bones and is a natural way to boost testosterone (particularly important for men 40+). All these things help defy the aging process!
Focused and intense training sessions are better for fat loss, strength gain and fitness improvement. Long drawn out sessions and over-training can have negative effects, particularly when coupled with a busy life and inappropriate recovery.
Don’t Be Dramatic
Erratic changes and sudden dieting are a sure-fire way to create a boom bust cycle with health and fitness. Change small things often and incrementally improve for long term results.
Switch It Up
Don’t suddenly drop food groups out of your diet (unless you have a known medical condition). First try switching out one type of food for a more healthy equivalent from the same group. g. White Rice for Brown Basmati or even fried chips for oven chips. Note, portion control is also key. More on Macronutrients here
Plan For A Marathon Not A Sprint
When it comes to health and fitness, think of it as a marathon not a sprint. Consider the overall journey through life and building over time rather than suddenly changing, dashing forward then having to stop suddenly due to an inability to continue.