 |  Mary Sheppard
Mary has been involved in exercise and fitness for many years, having set up and owned a dance & fitness centre in London 20 years ago. On moving to Cardiff, she continued to teach a range of classes, from Pilates through to Circuits, Aerobics and Aqua, working with clients in a gym and got involved with Tutor Training. She holds numerous fitness qualifications, together with a teaching certificate (Cert Ed), Assessors Award and Masters in Sport & Education. |  |
- Make it one you like.
List all the activities you like doing and choose one you find enjoyable and motivational so it doesn't feel like a chore.
- Best time for you.
Look at your lifestyle to see what time you might be able to make available. Decide when is the best time for you to exercise according to your body clock. Are you a lark or an owl?
- Start small.
Start with a very small goal e.g. walk for 15 minutes twice a week, rather than setting ambitious targets which will, invariably, not be met!
- Make it a date.
Try to red mark the activity in your diary. Treat it as a time that cannot be missed. You don't skip a visit to the doctor because you haven't got time. Treat your activity session in the same way.
- Changes.
Try to make small changes in your lifestyle that you can sustain. Use the stairs to the first floor and then take the lift or escalator either at work, shopping etc, walk to the paper shop/local shop/pub instead of taking the car.
- Friends and family.
Enlist the help of family and friends. You are more likely to do the activity if you think you are letting someone else down if you back out.
- Choose a gym or leisure centre near to your home.
Check out the facilities available. Some centres have special sessions for the more mature adult which include activities like table tennis and badminton. Find an instructor or class you really like, some are dance based, some athletic, some good for relaxation and stress release. Ensure the staff are fully qualified (Fitness Wales has a list of instructors on the Register of Exercise Professionals).
- If at first...
...you don't find a class you like, try something else. There are now a wide range of activities such as Pilates, Exercise to Music, Yoga, Gentle Circuits and Aqua that might appeal. Exercise in the water is great for bodies that are becoming stiff or have a touch of arthritis as you feel almost 'weightless' in the water. Lots of centres have 'Healthy Hearts' type groups where you can share experiences and make new friends.
- Targets.
Have a goal in mind but make it small and realistic. A holiday, wedding or birthday can help motivate you. Reward yourself when you reach that week's target.
- List the benefits of taking some exercise:
- Making your feel more energetic and lively
- Improving your health
- Helping with weight control
- Reducing anxiety and depression
- Improving self-esteem and confidence
Remember thinking about exercise is harder than doing it - remind yourself why you want to improve your health and fitness and take just one small step at a time.
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