So you want to exercise, do you?

Many people have written about exercise and have given advise as to how to pursue it and how it can change your life. Not all the advice given is universally helpful, nor is it always accurate or sensible, especially when appearing in the popular media. A lot of the 'advice' given focuses on appearance, which is only one result of correct exercise, almost a bonus for a job well done; it should not be the whole story.

Alas as with so many other things in life, the profit motive is the strongest factor in this marketplace, but it is often hidden behind generalisations and platitudes. The emphasis is places largely on the young, as they are less suspicious and cynical, and spend more of their disposable income on their appearance. Social media make this even more powerful, spreading messages of the ideal, perfect beauty of the body, desirability, success. Under these circumstances it is not surprising that the young - males especially - are tempted to seek shortcuts, much in the same way as athletes, Olympic level or otherwise, may be tempted to adopt performance-boosting measures that are effective, but illegal. All this would matter less if the measures taken were not, almost universally, also extremely harmful to the users.

But enough of negativity - how should the average person first approach fitness, or get involved again after years of inactivity? Well, carefully, patiently and with sound expert advice.

It is extremely important to be sure that there are no drawbacks to taking up exercise, and for that you should consult your doctor and, if necessary, undertake whatever tests may be needed. While this may seem excessive, especially if you are still relatively young, it is vital to ensure that you are able to pursue your chosen activity without serious risks to your well-being.

Anybody who has been largely inactive for a time period in excess of a few months should start by walking a few days a week; 20-30 minutes at a time at a sensible pace (not very quickly), increasing after the first two weeks to 40 minutes and a slightly faster pace. By the end of month 2 you should be comfortable walking for over an hour at a brisk pace. It is essential that you increase both distance and pace slowly, wear appropriate clothing (especially shoes/socks) and listen to your body - if at any time you feel unwell do not ignore it!

After the first two months you will have created a basic level of fitness from which to progress and on which to base your further progress. It will, therefore, be useful (but not essential) to start measuring what you do; the easiest way is either by activity tracker, heart rate monitor, smartphone app, or a combination thereof. Should you so wish you may also start measuring your weight, fat % or lung capacity; undertaking a fitness evaluation using specialist equipment (e.g. MIE FitQuest) could be invaluable in tracking your fitness progression over time, and it's best  to start after you have established a base level. A good fitness professional will add value to this (again, useful but not essential so long as common sense prevails) by discussing your needs and guiding you in pursuing the best course to fulfill them.

Any fitness program for both men and women should include some strength work, to a lesser or greater degree, general at first but subsequently tailored to the individual; there are substantial benefits to health from this and it does not involve becoming muscle-bound. Core exercises (abdominals/lower back) are especially important for good posture and a healthy body.

It may seem counter-intuitive but it is a good idea to have a good basic level of overall fitness before participating in sports, whether group or individual. As we age (I mean once we are past our early thirties, don't laugh) our body becomes more vulnerable when subjected to unusual forces, sudden movement and changes of direction, and we need to prepare with more care for competitive activity. For every sport, from running to football to tennis, there are maintenance exercises to be done (in the gym or elsewhere to suit) to help us be more effective, efficient and less prone to injury.

If that sounds like hard work, it isn't really - just consider the pain and inconvenience that a sports injury may bring. This is especially important for anyone who takes up exercise to improve their health and feel better... think about it!