Have you noticed how these days you can get out of breath just climbing a flight of stairs? Or maybe your waistline has spread and your clothes feel too tight. Perhaps you’ve already crept up to the next size?

We have all been faced with the realisation at some point in our lives that we need to start exercising because our lifestyle has become too sedentary and the nutritional balance of our diet has slipped in favour of convenience and an overloading of fat and sugar.

So well done if you have made the conscious decision that things need to change. What do you do next?

Too many people go a little extreme, join a gym, slip on an old pair of trainers from the cupboard and hit the treadmill. The next day they are so sore it hurts to breathe, but the gym membership has been paid now so it’s back to the treadmill and weights. Pretty soon they feel like they should be on their way to A&E… and in some cases a trip to the hospital is necessary.

It just becomes too painful and too much effort ,so they decide it’s easier and less painful to go back to the old lazy lifestyle until the next time they decide to try and get fit.

It really doesn’t have to be like this, to start with all you need to do is write down your daily routine and try to include some of the following guidelines to become more active:

Get checked out by your GP to ensure your heart and blood pressure are within normal ranges to begin exercise.

Produce a 30 minute structured routine that fits with your lifestyle (it can be 30 minutes of structured activity split throughout the day)

Try to make it habit-forming and fitting (if it’s an effort you won’t keep it up)

Make it something enjoyable and it should never be painful.

Here are some examples of things you can introduce into your daily routine to make you more active without making a huge effort, that way you’re more likely to stick with it.

Take the stairs instead of lifts

Do housework vigorously (men & women)

Walk briskly for 15 minutes (the best time is after an evening meal)

Get off the bus two stops early and walk the rest of the way

Park the car 10 minutes away from the shops and walk in.

Cycle with the family or friends at weekends.

Once you have made your life more active and started to feel better with more energy and you’ve made some dietary changes as well to help with waistline reduction, then it’s time to step it up a gear to keep the results coming.

It’s at this stage you may want to venture into a gym, but be sure to sit down with a well qualified trainer and clearly outline your goals and requirements from the gym. Remember it still needs to be enjoyable and manageable, so don’t commit to more than twice a week at this stage or you could be setting yourself up for failure.

Alternatively you might just decide to start some regular light intensity jogging to take you to the next level of fitness. All you need is a good pair of trainers fitted for you to reduce the risk of injury, then seek advice on how to build up your running mileage.

Don’t do more than twice a week if you’re new to running, build up slowly and remember to stretch afterwards.

Visit our flexibility page ( www.trojantraining.co.uk ) for some effective, safe stretches, and if you have any other questions before you start exercising go to “Contact us” and email your questions and we will do all we can to help you get started.