SHAPE UP THE HEALTHY WAY

Whether you want to get in shape in preparation for your little black party dress, hang on to the bikini body you worked so hard for all summer, or simply want to feel lighter and more energised this winter, the key is knowing how to do it the healthy way and - in the current climate -on the cheap!

The Sports Council for Wales has launched its new campaign, Shape up on a Shoestring, to help slim down waistlines and bulk up wallets, in the midst of the recession. With a series of handy expert tips about low cost exercise options, motivational mantras and easy-to-swallow nutritional advice, it provides the ultimate guide to shedding lbs whilst saving pounds!

But why is being healthy so important?

"Leading a healthy lifestyle isn’t all about looking your best. Regular exercise and a balanced diet can help to improve your mental and emotional health by helping you deal with stress and promoting happiness, making the winter months seem much less of an uphill slope", explains Dr Mark Ridgewell, the Sports Council for Wales expert who helps to keep Wales’ best sportsmen and women healthy.

Step 1 – Putting the right things into your body

Knowing just what you should and shouldn’t be eating is half the battle. Your body needs a well-balanced diet in order to keep you healthy – and once you’ve got it right, it’s a piece of cake (or should we say, a piece of fruit!)

"Make sure you’re packing your meals with vitamins, nutrients and minerals and avoiding as much saturated fat as possible to prevent clogging up your arteries and forcing your heart to work harder to keep you going," says Kathryn Brown, the Sports Council for Wales’ resident nutritionist.

"Your diet should regularly include breads, cereals and other grains as well as vegetables, fruit, meat (including fish, poultry and eggs) and dairy products. And don’t forget that not all fats are bad – you require a certain amount of unsaturated fat to allow some vitamins to be absorbed into the body."

But being healthy is all about moderation, a little bit of what you fancy isn’t always against the rules – just make sure you eat the right food groups in the right quantities and you’ll be well on the way to getting healthy.

Step 2 – Doing the right things with your body

The thought of exercise does not need to bring back unpleasant memories of standing in your PE kit in the pouring rain and being made to throw and catch! There are plenty of ways for you to get moving that will not only shift a few pounds and keep your heart healthy but can also be great fun too!

"Being physically fit helps your body fend off health problems such as heart disease and strokes, encourages weight loss and control and generally prolongs your life – but it requires a bit of determination and some regular attention to make a real difference," explains Dr Ridgewell.

The recommended daily amount of exercise for adults is five sessions of 30 minutes a week, but don’t forget it’s the quality not the always the quantity that counts. Push yourself on days you feel stronger and take it steady on days when you are flagging slightly.

Mix up your regime to make sure you don’t get bored and tempted to give up! Making sure you include cardiovascular activity - such as brisk walking, running and aerobics - resistance training - such as weights or own body exercises like push ups and sit ups - and flexibility exercises - such as stretching or yoga and pilates based activities - will ensure that you tackle your all round fitness and target all areas of your body.

Combine your exercise regime with your healthy, balanced diet and you’ll be well on your way to being as fit as a fiddle!

Step 3 – Take a time out

Learning to completely unwind from the grind of everyday life is an essential in creating a healthy lifestyle. Kicking back for an hour can have a surprisingly calming effect on the body and will work towards improving your mental health. Make sure you take a break from your regular routine and to avoid a build up of stress – which can be a leading cause of illness.

Establish regular sleep patterns to avoid lapses in concentration and damage to your physical and mental wellbeing - aim to go to bed at the same time every night and wake up at the same time every morning and get yourself at least eight hours.

Keeping yourself in shape doesn’t have to be a hard slog, and certainly doesn’t need to cost the earth. So now you what you need to be doing and why you need to be doing it, it’s time to get moving.

You’ve come this far so join Shape Up on a Shoestring on Facebook for tips on how to get started, find out how fit you are and learn some new exercise moves you can do in the comfort of your own home.

Always make sure that you consult your GP before undertaking any new form of exercise and remember, best results will always be achieved alongside a balanced diet.

Next week...Are you struggling to keep up with your fitness regime in the current economic climate? Don’t let it fall off the radar, the Sports Council for Wales gives us its top tips on how to shrink your budget, and your waistline!

FIVE BENEFITS OF EXERCISE

1. Burn calories and lose weight – the more calories you burn the healthier you’ll be!

2. Sleep better – increased energy output has been linked to falling asleep on your own clock vs tossing and turning all night in bed.

3. Improve attitude – the fitter you are, the more confidence and motivation you have. Generally a more positive outlook on life.

4. Reduce risk of disease and illness – consistent exercise helps prevent diseases such as osteoporosis, high blood pressure and diabetes to name a few.

5. Improve your mood – regular exercise has been linked to feelings of happiness and decreasing stress. You’ll look better from the results you obtain from a regular regime.