Walking
First and foremost.... think green and do your bit. Take a biodegradable rubbish sack & gloves with you and pick up litter to dispose of it properly. Definitely do not leave litter and if you are a dog walker, please don't leave your horrid plastic poo filled bags along a delightful countryside walk for others to avoid. I believe the practice should now be to push it off the path with a stick and not put it in a bag if in the countryside
Recommended minutes per week by the UK Chief Medical Officers:
Adults at least 150 minutes a week = walk 30 minutes five days a week
For children it's at least 60 minutes every day and preferably more
Only a third of us achieve these minimum levels, consequently the dramatic growth of obesity which leads to low self worth and unhappiness. However, it is so easy to change this
Set yourself or have a family/friend challenge: walk to work or get off the tube one stop earlier, or just walk that little bit faster and little bit further when walking your dog or when you pop out to the local shop or even walk to and from the pub!!!
All walking is beneficial, but for the greatest benefits to heart, lungs and blood pressure, a brisk walk is best. You should be breathing a little faster, feeling a little warmer and be able to feel your heart beating a little faster but still feel comfortable and able to talk
Cycling
Rediscover your bicycle if you have not already. It is much cheaper than driving, so a great way to keep the air cleaner...
It only takes two to four hours a week to achieve a general improvement to your health. The benefits are:
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Low impact – it causes less strain and injuries than most other forms of exercise
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A good muscle workout – cycling uses all of the major muscle groups as you pedal
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Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget
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Good for strength and stamina – cycling increases stamina, strength and aerobic fitness
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As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout
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A fun way to get fit – the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places
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Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise
Why I love my bike - it does not hurt my knees ... and it gives me a real feeling of freedom
Wild Swimming
I have learnt how to do this when taking part in the London Triathlon (sprint) and I keep promising to do more. Like scuba diving, never swim alone for safety and it has been proven that if you go with friends, you go more frequently
It might seem like madness, taking the plunge and swimming in dark / black water but swimming aficionados say that it helps combat depression with the natural adrenalin boost to the immune system, once you have warmed up it is incredible for your circulation and not only that it becomes fun!
Top Tips:
1. Acclimatise: As your bodyy temperature drops, keep swimming, your will get used to the cold
2. Be safe: Open water can be dangerous. Only ever swim where it is safe, and make sure you can enter and exit the water quickly and easily. Do your research
3. Wear the right kit: Wear a swimming hat, or two, to help preserve body heat. You can also wear neoprene gloves, booties, balaclava or a wetsuit – whatever you feel comfortable with
4. Do not dive or jump in, unless you are used to the cold water and know the depth and what is in the water. Cold water can cause gasping of breath and cold water shock, which is dangerous
5. Know your limits: As the temperature drops, decrease the amount of time you spend in the water. In winter, swimmers often only swim for one or two minutes at a time
6. Afterwards Warm up slowly: Don’t have a hot shower. Hot water can cool your core and it can be dangerous. Instead, make sure you have plenty of warm clothes, wrap up well and have a hot drink
And finally, spend the rest of the day on a high, trying to convince your friends and family that you’re not completely nuts