Dr Hilary Jones' Healthcare Guide - Essex, Kent & Sussex - (Page 22)

G GET FIT Up the pace etting fit and healthy needn’t cost an arm and a leg. In fact, it doesn’t have to cost you a penny – and it can still be fun. Celebrity personal trainer and fitness expert, Dee Thresher, shares her advice on how five activities that you and your family carry out – some daily, some weekly and some just when you’re on holiday – can be turned into workouts with a few simple adjustments. Walking What it works Most of us walk regularly as part of normal life but for walking to get you fit, you need to be going for at least a 30-minute walk five times a week. Going for a walk tones the muscles in your legs – and even your arms if you walk at a fast pace, because you’ll be swinging your arms for added momentum as you walk. Dee’s advice: ‘Walk at your normal speed, then increase it by adding in brisk walking for a minute, before dropping back down to your normal pace. Each time you do it, increase the length of time for the brisk walking, firstly to two minutes, then to three and so on. ‘As you layer in the brisk walking, really pump your arms as you go. This will increase your pace still further and, before you know it, you’ll find yourself jogging!’ for free Forget expensive gym membership and discover how a little fine tuning of the activities you do in your daily life will have you fighting fit in no time and with money to spare… Dee Thresher, fitness expert WALK THE WALK AND TALK THE TALK Use Dee’s top tip to check you’re not pushing yourself too hard… ‘Don’t worry about your heart rate when you’re walking, because everyone is different, but make sure you can carry out a conversation as you walk. The aim is that, as you get fitter, you’ll be able to walk faster and still be able to keep chatting. If you’re jogging, you should still be able to hold a conversation, but with sprints or hill sprints, you should be too breathless to be able to speak, which is why they should only last 10-20 seconds.’

Table of Contents for the Digital Edition of Dr Hilary Jones' Healthcare Guide - Essex, Kent & Sussex

editor’s letter
A healthy hello from Dr Hilary
NEWS and views
the big interview
Question time
A weighty issue
fitness for free
Top nosh
Make the right decision
choosing the best
breast cancer
cosmetic surgery
Ear, nose and throat
obstetrics and gynaecology
oral surgery

Dr Hilary Jones' Healthcare Guide - Essex, Kent & Sussex