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Get up off the couch, get moving and keep on moving. You are never too old or too young to experience the enjoyment of feeling more active.

Make getting fit fun, start slow and easy and try a variety of activities. Gardening, swimming, cycling, dancing, hiking, weight lifting or a fitness class are all great ways to help you feel better and cope with the stresses of a busy life.

Some fun ways for gentle exercise:

• Go for a walk in a park.
• Walk 'til you drop (then shop) at the mall.
• Bike around the neighborhood or in your living room.
• Take a kite to the park with your kids or grandkids.
• Get in the garden and plant some seeds for summer veggies.
• Turn up the music and dance around the kitchen or lounge.
• Splash around in a water aerobics class.
• Workout to a wacky fitness video (like Richard Simmons).
• Take a yoga class and stretch your stress away.
• Join a softball or touch team this summer.
• Remember, standing burns more calories than sitting down.
• Park your car further from work and walk.
• Take the stairs instead of the lift or elevator.
• 30 mins of walking can be split in to 3 lots of 10 minutes.
• Add a hill or two to your walk.
• If your work means you sit a lot, get up and walk around for a few minutes each hour.
• Walk to your local dairy instead of taking the car.
• Take your dog for a walk.
• Use a skipping rope during TV advertisements.
• Bike to visit friends or run errands.
• Hop on an exercise bike while reading or watching tv.
• Walk to cafes any distance from your work.
• Walk around the airport instead of just sitting waiting.
• Forget the remote and get up to change tv channels.
• Get off the bus/train a stop or two before home and walk.
• Go for a walk during your lunchtime.
• Try a local sports team - have fun, meet people and be active.
• Walk with friends or family and enjoy catching up at the same time.

Workout Starter Hints

• Do your workout for one minute, then see how you feel (chances are you'll keep going!).
• Drink water before, during and after.
• Get warmed up for 5-10 minutes before trying any stretches or vigorous exercise.
• If anything hurts, stop.
• Breathe, breathe, breathe! (Unfortunately, we tend to hold our breath when exerting - you should exhale on the effort to generate power. And always at an even, slow pace on the inhale as well.).
• Use proper techniques (start in the correct position and move slowly. It is much more important to do it right than to do it fast.)
• Tuck your butt under to align your pelvis and back to prevent injury, even when just walking. When exercising on the floor, always focus on pressing the small of your back down to the floor to protect that delicate area.
• End your workout with a slow cool-down to protect your heart. (A slow walk or the same exercise in a slow manner will do fine.)
• Gentle static stretching after your cool down will relax your muscles and protect you from injury.
• Enjoy yourself, start slow, and feel good about your progress.

GOOD LUCK AND HAVE FUN!

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