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Starting exercise

There are many everyday opportunities to improve your level of fitness, but to begin with you should set yourself realistic goals. While many people start out hating exercise, most enjoy it sooner or later and learn to make it part of their everyday life. If you start exercising suddenly you will probably make yourself so stiff you won’t want to try again. You could also injure yourself.

So, if you’re a little (or a lot) out of shape, start slowly to allow your body time to become accustomed to the new demands you’re making on it. Even after a few weeks your ability to exercise will improve, and after a few months you should see an improvement in your stamina.

A good way to introduce exercise into your life is to continue your everyday routine but in ways that require more energy. It’s a simple and easy process that means you don’t automatically have to join a gym or your local football club. Here are a few examples – which don’t cost a penny.

  • When you walk, walk a little faster
  • Try a 15-30 minute walk, increasing it by a few minutes every week – as you feel able
  • Use the stairs instead of the lift – especially if it’s only one floor up or down
  • If you use escalators – walk up instead of standing still
  • For short journeys walk or cycle instead of going by bus, underground or car
  • Get off the bus or train a stop or two early and walk the rest of the way

Get active | NHS 
Staying active | British Heart Foundation

Get out and active | MEN R US
Get out and active is a list of groups, activities and interests in London for gay men only or which are LGBT friendly

Get Active London | Get Active London
Get Active is an online portal which provides the general public with one place to easily search and sign up for sports sessions provided by independent Session Providers.
  020 3848 4630

Exercise and the brain: three ways physical activity changes its very structure | The Conversation | 17 Nov 2020

Comparison: highest calorie-burning exercises | WatchData | 26 Feb 2020 | 5m 28s
 Male body image: the naked truth | BBC Three | 17 Jan 2019 | 14m 23s
The science of motivation | AsapSCIENCE | 7 Jan 2016 | 3m 58s
Weird ways to burn 200 calories | AsapSCIENCE | 11 Jul 2013 | 2m 24s

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