HOW TO EXERCISE without trying!

We know it's great for our health but it's not always easy to find the motivation or the time for it. Here's how to get moving without even realising you're doing it

- TANYA PEAREY

Regularly moving your body and increasing your heart rate improves your chances of living a longer, healthier and happier life. But does the thought of exercise fill your heart with dread?

'It's easy to feel put off by the word “exercise”, says GP and personal trainer Dr Hussain Al-Zubaidi. 'When it's used, we often picture someone at full blast, hot and sweaty, maybe running or lifting what seems like too much weight in an impressive gym setup.

'But “exercise” is anything that gets us moving and it all counts. That's why with patients and clients I use the word “movement”! Most importantly, it must be something we enjoy and feel benefit from.'

WHAT COUNTS?

Any movement that raises your heart rate and makes you breathe harder is physical activity, and can benefit your wellbeing. So this can include everyday tasks like walking, household chores and gardening.

For movement to really make a difference to your health it needs to reach moderate intensity and add up to at least 150 minutes in a week.

* Moderate intensity You breathe harder but can still hold a conversation. It includes activities such as brisk walking, pushing a lawn mower, cycling (on the flat) or water aerobics. If you up the intensity to vigorous, aim for at least 75 minutes a week.

* Vigorous intensity You breathe hard and fast, and can only manage a few words at a time without pausing for breath. It includes activities such as running, swimming laps, digging or raking leaves in the garden, or hiking uphill.

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