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Why and how to fit some exercise into your day

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Why and how to fit some exercise into your day

If you are reading this there is a fair chance you feel, that you need to fit some exercise into your day?  Here is what two major health organisations, say about our expanding waistlines and obesity.

The UK

One in four British adults is obese, according to the UN Food and Agriculture Organisation, prompting fears that the UK has become  “The fat man of Europe”

The UK has the highest level of obesity in Western Europe, ahead of countries such as France, Germany, Spain and Sweden, the 2013 report says.

Obesity levels in the UK have more than trebled in the last 30 years and, on current estimates, more than half the population could be obese by 2050.

Europe’s obesity league:

  • UK: 24.9%
  • Ireland: 24.5%
  • Spain: 24.1%
  • Portugal: 21.6%
  • Germany: 21.3%
  • Belgium: 19.1%
  • Austria: 18.3%
  • Italy: 17.2%
  • Sweden: 16.6%
  • France: 15.6%

Source: The State of Food and Agriculture 2013 (PDF, 2.44Mb), United Nations Food and Agricultural Organization


The Centers for Disease Control (CDC) in America says: “More than one-third (34.9% or 78.6 million) of U.S. adults are obese.

Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. [Read guidelines]

The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight”

This part is the Why we need to exercise more

You’ve read the scary stats above.  I’ve read all sorts of reasons for us getting fatter.  And they make sense.  Just consider our modern lifestyles for a moment.

  • We use our cars to much
  • We watch television to much
  • We spend too much time sitting down in front of our computers
  • Office  jobs don’t help stop expanding waistlines
  • We eat lots of hi-calorie foods
  • Many of us live sedentary lifestyles

I’m sure you can add to this list in your own mind… We all know what we have to change.

We now know the Why of fitting exercise into our daily lives is so important.  So how can we?

Plan it

  • First of all, plan to fit some in and commit to it mentally. Write down how and when you are going to exercise during the day.
  • Keeping a log is proven to help!  You may think this step is unnecessary.  But don’t skip it, if you have a written plan you are more likely to stick to it, than if you just tell yourself “I’ll do such and such on such a day.”

There is a Monday and a Tuesday etc.  I promise you Suchaday will not appear anywhere in your week!

Body Weight Training

  • The resistance of your body can be used for strength training virtually anywhere and at any point in your day. Thanks to gravity and your body weight, this is what creates the resistance and enables you to complete exercises such as squats, planks, sit-ups, push-ups etc.  Bodyweight training is a great way to fit powerful exercise into your day.

If you can find a spare 15 minutes each day to complete a couple of sets of any of these exercises it will help. Even 5 minutes a day and doing 1 set will help.

If you are totally new to the terminology of exercise and fitness.

  • A rep is the completion of one exercise for example a squat, and a set is the number of times that same exercise has being completed.


  • Dumbbells are handy things. With a set of light weights there will always be a section of the day when you can fit in some time to exercise with them.  Even… dare I say it while watching the telly.

Put down the remote and pick up the weights 🙂

Make exercise a priority

  • Some of us may not prioritize exercise as much as we should as we prefer to do other things like surf the net or perhaps open a bottle of something and chill with a tasty snack.

But when you feel like this, you need to remind yourself of all of the great health benefits of exercising and try to stick to your plan.  Remember writing it down?  Remember why you wanted to start walking down the fitness path in the first place.

If you concentrate on fitness and your goals more, you are likely to do more workouts and get the rewards and benefits that a higher level of fitness brings.

Leave the car at home

Think about every journey you make “Do you really need to take the car?”

Try to walk more.  Do you have a dusty bike somewhere in the garage or the garden shed?  Now is the time to oil it up and get cycling.

Simple lifestyle changes

Simple things make a difference.  Don’t get your groceries delivered carry them yourself.  Every little bit of exercise will help you get fitter and stay limber and mobile.  Everything you do today will help you tomorrow.

It is a fact that not keeping and working on our muscle mass now while we can, will have a strong effect on the quality of our life in old age.

So… Plan it (step one) and start a better healthier future today.  Short exercise sessions do help and it does all add up.

As always your comments are welcome.  Do you have any suggestions or good ideas about ways to fit in a little extra exercise, into our daily routines?