Future fit – Getting started

You’ve finally got some time for yourself and you want to get fit. But for the first time in your life you really have to work at it. How do you get started?

You're finally getting some more ‘you’ time, as your family become less dependent. You may have noticed increased tiredness, low energy levels, increased stress, feelings of depression, sleep difficulties, weight gain, changes in body shape and shortness of breath after sudden exertion.

Ask yourself if this is how you have to feel as you get a little older. The answer is firmly, no. You can improve your general wellbeing by improving your fitness.

So why do you want to get fit? Is it to improve your sense of wellbeing, energy level or general health? Do you wish to lose weight, tone your muscles, improve posture and flexibility, and stay active with your grandkids? Perhaps it is a broader ambition - to reduce the effect of the normal ageing process and look as young as you feel?

No matter what your reasons are, it's important to keep in mind some of the effects of ageing:

• loss of muscle mass and increased risk of weakness in muscles
• bone loss and increased risk of weakness in bone structure
• increased risk of heart disease, high blood pressure and high cholesterol
• increased risk of diabetes
• increased risk of wear and tear in joints

So which type of fitness program will best suit you?
Are you after a muscle toning and stretching program, a strengthening program using hand and leg weights, a cardio program to improve heart fitness, or a fat burning/weight reduction program? Other, more general, health concerns for your age group may be your motivation.

Having assessed some of the negative health issues for mature males and females, let's look at some of the benefits of a fitness program. They can include improved heart fitness, energy levels, body shape, flexibility and agility, balance and co-ordination, sense of wellbeing, confidence and self-esteem, as well as increased muscle strength, reduced bone loss, reduced risk of osteoporosis, reduced insulin levels (related to adult diabetes) and better weight control.

Your Program
So you are motivated to get fit, but don't know how to start. Working through the next three articles will help you not only to plan a new fitness regime, but also increase the likelihood of making it an ongoing and satisfying aspect of your life.

• Assessing your current health and fitness
• Design your own exercise regime
• Health concerns and case studies