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  • Writer's pictureTim Sutton LSSM (Dip)

Why Exercise Is So Great For Us



Daily exercise is important for a number of reasons. It can help you maintain a healthy weight, reduce your risk of chronic diseases, improve your mental health, and boost your energy levels.


Here are some of the benefits of daily exercise:


Weight loss and maintenance.

Exercise burns calories, which can help you lose weight or maintain a healthy weight.

Reduced risk of chronic diseases.

Exercise can help reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Improved mental health.

Exercise can help improve your mood, reduce stress and anxiety, and improve your sleep quality.

Increased energy levels.

Exercise can help you feel more energized and reduce fatigue.

Improved cognitive function.

Exercise can help improve your memory, attention, and problem-solving skills.

Stronger bones and muscles.

Exercise can help strengthen your bones and muscles, which can help reduce your risk of injuries.

Better balance and coordination.

Exercise can help improve your balance and coordination, which can help reduce your risk of falls.


It is recommended that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, or a combination of moderate- and vigorous-intensity activity. You can also do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.


If you're new to exercise, start slowly and gradually increase the amount of time you spend exercising each week. And be sure to talk to your doctor before starting any new exercise program, especially if you have any health conditions.


There are many different types of exercise, so find something that you enjoy and that fits into your lifestyle. Some popular types of exercise include walking, running, biking, swimming, dancing, yoga, and Pilates. You can also join a fitness class or hire a personal trainer to help you get started.


The most important thing is to find an exercise routine that you can stick with. So find something that you enjoy and that fits into your lifestyle. And remember, even a little bit of exercise is better than none at all.


Walking


There are many reasons why you might enjoy walking. It is a great way to get exercise, fresh air, and sunshine. Walking can also help you clear your head and de-stress. It can also be a social activity, if you walk with friends or family.


Here are some of the reasons why you might enjoy walking:


It's a great way to get exercise.

Walking is a low-impact exercise that is easy on your joints. It is also a great way to burn calories and improve your cardiovascular health.

It's a great way to get fresh air and sunshine.

Walking outdoors exposes you to fresh air and sunshine, which can improve your mood and energy levels.

It's a great way to clear your head and de-stress.

Walking can help you to relax and focus on the present moment. It can also help to reduce stress and anxiety.

It's a social activity.

Walking can be a great way to connect with friends or family. It can also be a great way to meet new people.

It's a low-cost activity.

Walking is a free activity that doesn't require any special equipment.

It's a convenient activity.

Walking can be done almost anywhere, at any time.


If you're looking for a way to improve your health and well-being, walking is a great option. It's a simple, enjoyable activity that can have a big impact on your life.



I'd Like To Run A Marathon


Training for a marathon is a big undertaking, but it's also a very rewarding experience. If you're thinking about running a marathon, here are a few things you need to do to train properly:


Start with a base of fitness.

If you're not already running regularly, you'll need to build up your mileage gradually before you start training for a marathon. Aim to run at least three times per week, and gradually increase your distance each week.

Find a training plan that works for you.

There are many different marathon training plans available online and in books. Choose a plan that fits your current fitness level and goals.

Be consistent with your training.

The key to success is to be consistent with your training. Stick to your plan as much as possible, and don't skip workouts.

Listen to your body.

It's important to listen to your body and take rest days when you need them. If you're feeling pain, stop running and consult with a doctor or physical therapist.

Cross-train.

In addition to running, you should also do some cross-training activities, such as swimming, biking, or yoga. Cross-training will help you stay injury-free and improve your overall fitness.

Eat a healthy diet.

Eating a healthy diet is essential for marathon training. Make sure you're eating plenty of fruits, vegetables, and whole grains. You should also drink plenty of fluids, especially water.

Get enough sleep.

Sleep is essential for recovery. Aim to get at least 7-8 hours of sleep per night.

Taper before the race.

In the week or two leading up to the race, you'll need to taper your training. This means reducing your mileage so that your body can rest and recover.

Stay hydrated on race day.

It's important to stay hydrated during the race. Drink fluids at every aid station, and don't wait until you're thirsty to drink.

Have fun!

Marathon training is a lot of work, but it's also a lot of fun. Enjoy the journey, and don't forget to celebrate your accomplishment at the finish line!


Me (Tim Sutton) Running a trail race in Portugal


I'm more of a fish? (Swimming for health & fitness)


Swimming is a great way to improve your health and fitness. It is a low-impact exercise that is easy on your joints, making it a good choice for people of all ages and fitness levels. Swimming can help you to:

  • Lose weight or maintain a healthy weight.

  • Improve your cardiovascular health.

  • Build muscle strength and endurance.

  • Improve your flexibility.

  • Reduce stress.

  • Improve your mood.

  • Boost your energy levels.

  • Reduce your risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Swimming is also a great way to cool off on a hot day. If you are looking for a fun and healthy way to get fit, swimming is a great option. Here are some tips for getting the most out of your swimming workouts:

  • Start slowly and gradually increase the intensity and duration of your workouts over time.

  • Warm up before each workout and cool down afterwards.

  • Focus on good form to avoid injury.

  • Vary your workouts to keep things interesting.

  • Swim with a friend or group for motivation.

  • Make sure to drink plenty of fluids before, during, and after your workouts.

If you have any health concerns, talk to your doctor before starting a swimming program.


Tim Sutton LSSM (Dip) MISRM

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