Fitness Strategies

Lesson 1: Why, How and When?

Equipment and Preparations.

Getting fit is easy, but there are a few preparations you need to make first.

1. If you have any serious medical conditions, if you are pregnant or have recently given birth, or if you are middle aged or older, you should go to your GP for a check up. Explain that you plan to embark on an easy fitness routine, and find out if there's anything your doctor thinks you shouldn't do. If you get the go-ahead, then take the next step.

2. If you have a cold, or severe allergies, or a bad headache, this is not the time to start an exercise regime. Wait until you are better.

3. All systems go? Then it's time to go shopping.

Shopping List.

Here are the things you need to buy or acquire or dig out of the back of the cupboard. I have listed them in order of importance, and made notes for each one.

One pair of good quality walking shoes or cross-trainers.

This pair of shoes is the most expensive thing you will need. It is also the most vital. I started walking in an old pair of trainers, and within a couple of weeks I had blisters, my ankles hurt, my knees hurt, my shins had sharp pains and my arches ached. I waited for a week until the pains faded, then went shopping. I bought a pair of Adidas walking shoes at a sale. The pains never came back.

Try to buy your shoes at a sports store. Tell the assistant you want to walk in them. Ask for the brand with the best cushioning for your feet. Make sure the fit is right. Remember your feet will expand a little when you get hot.

Optional Reading
For more about choosing shoes, turn to Page 34 of "Walking: Fitness and Health Through Everyday Activity".

One set of adjustable weights

You can buy single moulded dumbbells or jogging weights, but I found I "outgrew" them very quickly and had to buy more. The second time around, I got a set of two metal bars with graduated round weights that screw into place.

The brand we have is "York", but I'm sure there are plenty of others. The first picture shows the bare bar, which weighs about 750 g, or about 1 1/2 lb.

The second picture shows the bar with two 1.1 kg weights (2.2 lbs) on it.

The third shows it with two 2.3 kg weights added.

If you do not want to buy weights new, you might be able to find some second hand. At a stretch, you can use 2 litre plastic bottles filled with sand or water.

If you do buy second hand weights, make sure the nuts are secure and that the steel and weights aren't cracked.

Exercise clothes.

You may already have something suitable at home. You need -

A pair of comfortable shorts. Men should get the kind with built in support.

A comfortable singlet or tee-shirt.

Women, use a sports bra or a singlet with built in support.

A light long-sleeved top and light track pants to wear if it is cold or as sun protection.

A cap to protect your face and neck from the sun.

Cotton socks.

Always go for comfort rather than style. Make sure the shorts fit comfortably. If they're skin tight, you will be always pulling at them. If they sag at the waist, you will be tugging them up. Ideally, once you have your walking clothes on, you shouldn't be aware of them.

Other Gear

A drink bottle and a bum bag to carry it in.

Some first aid plasters.

You will need a drink to keep hydrated. You probably won't need the plasters if your shoes fit properly, but take them with you anyway. At the very first sign of a chafing or blister, get that plaster on.

An old pillow. A towel. Elastic bandages.

These three items are for when you use your weights.

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