We all know that over the last few decades, with the invention of machinery and modern day technology our lives are easier. We have as a society become more sedentary. The average Brit sits around 9.5 hours a day, then another 7 – 8 hours sleeping, our bodies are only active for around 7.5 hours a day. How do we make sure we incorporate more exercise in to our lives? Here are some guidelines to assist you:

• Move more – if you sit for your job, set an alarm to get up and move every 30 mins
• Get outdoors in your lunch hour – take a walk, try a 30 mins class.
• Fit exercise in to your diary – book it in like you would a meeting, making you accountable
• Struggle to motivate yourself after work? Either set the alarm earlier and get up and exercise or join a class in the evenings where you will be working with other people to push and motivate. If this fails, then using a personal trainer will help.
• Arrange to meet friends at the weekend and get outdoors – cycle, walk, join a class or try a new activity together
• Use an activity tracker – aim for minimum of 10,000 steps a day
• If you have kids – do an activity with them
• Download an exercise app that is easy to follow – you can find some that do 10 min workouts

How do you prevent injuries:

• Always warm up efficiently to mimic the activity you will be doing, preparing the muscles, soft tissue and cardiovascular system for exercise.
• Perform static stretches as part of your cool down, allowing the heart rate to decrease and allow muscles to lengthen after the exercise to help with flexibility.
• If you feel pain or discomfort whilst exercising – stop, seek advice from a Dr, Physiotherapist or soft tissue therapist
• If coming back in to exercise after injury seek a rehabilitation program from an experienced physio or personal trainer
• Hire a personal trainer to check your form, even if it’s a 1 off session to check your lifting techniques
• Keep hydrated throughout
• Avoid exercise if you are under the weather
• If you are tired be careful
• Avoid exercising whilst using painkillers or anti – inflammatories

With her experience Sam can devise programs to help you with your specific goals, whether it is to lose weight, tone up, strengthen a weak back, help with rehabilitation or assisting with an ongoing medical condition, contact sjpfitness@gmail.com for more information.