Most of us have overindulged over the Christmas period and for many, thoughts are turning to how to burn off all that excess. Most gyms look to cash in on this New Year enthusiasm by advertising free sign ups and other offers. How do you make the most of what is out there?
Gyms and leisure centres are very busy at this time of year, but numbers often drop off as people lose motivation because they haven’t spent time deciding what is right for them.
So a good starting point is on your sofa, with a cup of tea or coffee and pen and paper.
- It’s important to choose something you will like doing as you need to sustain your exercise habit. When you stop, you lose all the benefits. What type of physical activity have you enjoyed in the past? Do you enjoy dancing, swimming, walking in the park or being part of a team? Choosing an activity you enjoy will help you keep going.
- How often can you put aside time to exercise? The advice is 150 minutes a week, but not all at once. Two or three one-hour sessions or five 30 minute sessions is a good starting point. Will booking and paying for a class keep you motivated to attend, exercising on your own takes a lot of self-discipline?
- What can you afford to pay on a regular basis?
- What do you want to achieve? Give yourself small steps as this is more motivating than a big goal you can’t achieve easily. You won’t drop three dress sizes in a few weeks, but you can start to feel that your clothes fit better, and see your weight is coming down in a short period of time. Remember that you can’t out exercise a bad diet, changes in your diet will have to be made as well.
Once you have done this, you can start to look at what’s available near you. There is plenty of choice:
Free stuff
Many people have lost weight and become fitter and healthier by simply walking further and more frequently. Leave the car at home when the destination is walkable, get off the bus early and walk to work or organise family weekend walks. You can increase the impact by alternating fast and slow walking.
If you decide to have a go at running, use a couch to 5K app as this will encourage you to build up slowly. The biggest mistake most people make is to try to do too much too soon. Start slowly and build. I decided to return to running after a break recently, and tried the NHS couch to 5K app, this is actually couch to 30 mins, but otherwise a good program with added extra information about stretching and a support group. Running is not entirely free as you need a reasonable set of trainers (you can buy trainers online quite cheaply if you don’t buy this year’s model, you don’t need to spend £100).
Once you can run for 30 minutes you can try a run/walk system called Jeffing which has a lower impact than continuous running. I’m giving it a go at the moment. Parkrun is free and encourages covering the 5K distance at whatever pace you like.
Local authority leisure centres
When I first started exercising, I chose an aerobics class at the local leisure centre because I used to enjoy dancing (Zumba has replaced aerobics if you like to dance). Leisure centres can be good value for money and offer a range of alternatives without being tied into a long-term contract. You can swim, take a class or use the gym. This gives an opportunity to try different types of exercise. For example, you may start off thinking you want to swim and then find you enjoy the group exercise classes.
Group exercise has a lot to recommend it. Independent exercise requires a lot of commitment and self-motivation. With a class, you have a specific date and time to put in your diary, and most people find that this encourages you to attend, you are less likely to change your mind. A qualified instructor is present ensuring you exercise safely and there is a social element, people talk, joke and encourage each other. I have made many friends over the years.
Gym chains
Gym chains advertise aggressively so many individuals think they are the best place to go. They can be expensive, and you may find yourself locked into a long-term contract if you are not careful. These gyms are often very busy at peak times of the day and classes book up quickly.
However, they do have some advantages, they offer a wide variety of alternatives and often have a lot of equipment. Many offer induction packages where trainers show you how to use the equipment. Some have pools and saunas.
Take advantage of some free trial days; how busy is the gym when you are free to attend, does the equipment suit you? Are the trainers interested in helping you if you have not signed up for personal training? These gyms are often entry level jobs for new trainers who lack experience and sometimes write generic programs for new gym members.
Independent gyms and sports clubs
Most towns and cities have a range of smaller, independent gyms and sports clubs. They are often run by experienced trainers and coaches. Independent gyms are usually small and friendly, the trainers will get to know you well enough to genuinely say hello and are more likely to write you a personalised program. I have happily used this type of gym for 15 years.
If you enjoyed team sport at school, you may be able to find a club near you which has a team for non-elite members. Playing for fun is great for your wellbeing.
You are less likely to be locked into a long-term contract and some even allow pay as you go. The people training in the gym are more likely to be well motivated and use the equipment respectfully – fewer individuals sit on equipment texting their friends. It’s easier to get to know other members which makes you feel at home. My gym limits the number of members, so it never gets too crowded.
These gyms are often priced competitively for day-to-day use. However, the one disadvantage is that the induction packages, although personalised, can be more expensive. It is worth visiting a few independent gyms and talking to the staff.
I hope this blog post has been helpful. Many people are put off joining a gym because they feel self-conscious, however, most people have been in your position, they know how you feel because everyone has to start sometime. They are not looking at you, they are getting on with their own training.
An exercise habit is something to add to your weekly routine for life, so take time to explore the huge range of opportunities that are out there, keeping you fit and healthy well into your later years. Remember that it’s never too late to start!
Skeats Strength 