Staying healthy

Hi and welcome to the latest edition of our guide to helping you with ideas to get fit and healthy

We all know that during winter, most of us like to stay in and slob out. Plus with exam stress, why shouldn’t we? But did you know that in the long run all those chocolate biscuits, bottles of endless coke will add up to an unhealthy diet and lifestyle. There are many ways to stay fit and healthy this winter, your local leisure centre will have lots of different activities for you to try out from I-gym (a unique way to  get fit using computer games) to racket sports!

Running:
A cheap and fun way to keep fit
If you don’t like going to your leisure centre then running is a great way for  you to stay neat and trim, and all it requires is a pair of trainers. You can run almost anywhere. Warley Woods and Sandwell Valley are brilliant for running as they have vast spaces and lots of greenery. Running is the second top way to lose weight as when you run your cravings for food lessen; resulting  in you not eating as much food as per usual.

If you know relatives who are worried about the dreaded aging process, then running slows it down! That’s right… running is the new Botox! And if you’re stuck for ideas then running boosts your creativity, which is great for artists and musicians. Running also helps your mood, because when your run you release endorphins, this is like a happy chemical which makes you feel better. And if you’re still not convinced, check out www.therunningbug.co.uk, an online forum all about running.

Warm-up

It is important to stretch and warm up before exercising.

It is important to stretch before running, or any other exercise for that matter, to increase your heart rate, temperature and stretch your muscles.

You should spend 5-10 minutes warming up to prevent injury. These stretches can be adapted for all types of activities. For example, including weights and circuiting. When doing these exercises, make sure that you can feel the muscles being stretched but don’t overdo it.

You may modify the warm-up if necessary to suit your circumstances. Increase or decrease the number of repetitions according to your particular needs and physical ability. Finally, you should end your exercise with 5-10 minutes of cooling down, gently stretching out the muscles so they don’t tighten up or cramp.

Warning: you should stop exercising if you feel pain or discomfort.

1) Small Lunges 

The aim of this exercise is to warm you up and not overly exert you. This is usually the first exercise you do before you are ready to run.

Put your hands behind your head. Take a small step forward, dropping your back knee. Try to make sure the leg is close to the floor, to stretch the muscle as much as possible. Alternate legs and continue this exercise for 1-2 minutes until your muscles feel stretched and loose.

2) High knees

A common exercise that many athletes do before they exercise, the idea is to be light on your feet. Again, this is just a warm-up so don’t overdo it.

Lift your knees up to a fairly high level, keeping your back straight. Take small steps lifting your knees at the same time. Continue this warm-up exercise for
1-2 minutes.

3) Calf step backs

This warm-up will stretch your calf muscles in preparation for exercise, so that you reduce the risk of injury to the muscle.

Standing up straight, stretch your leg out at the back and make sure it is straight. Alternate legs and try to keep an upright position the whole way through the warm-up. Continue for 1-2 minutes.

4) Hamstring walks

The purpose of this warm-up is to mobilise the hamstring, stretching the muscle to loosen up and reduce the risk of injury.

Start to walk forward then lift your legs as if you are marching. Lift your legs till you feel a gentle stretch, then stop and relax for a few seconds. Continue this for 1-2 minutes.

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