New Year fitness – try something new

With the turn of the year comes the good intention to get fit, keep fit and stay fit, but for some the lure of the gym just doesn’t appeal enough for the resolution to be put into action. Of course you don’t have to visit a gym in order to get fit.
The beginning of a new year is also the perfect time to take up a new challenge, so combining the two – ie taking up something new that will also get you fit - may be the ideal way to start the new year.

There are plenty different sports to choose from, some more rigorous than others and it may be that you need to try a few out before deciding on the one for you. Are you an outdoor person, or do you prefer something you can do inside? Are you looking for something fairly genteel such as golf, or something altogether more robust such as rock climbing? Do you want to play a team sport or do something individually?

The answers to some of these questions may narrow down your options but read on for a few ideas on what sport you might take up and how it can benefit you.

Golf
Going for the genteel option, you could try your hand at golf. It may not be considered a sport that will get you fit quickly, but nonetheless it is an outdoor activity, a lot of ground can be covered and it is more arduous than you may think. It will certainly get you fit if you do it regularly.

The first thing to consider is that if you are looking to get fit, then don’t opt for the easy option of hiring a buggy to get you from tee to tee, rather carry the clubs and give yourself a work-out. You may need to work up to this however if your fitness levels are fairly low in the first place as carrying golf bags weighing up to 30 pounds for five hours across 18 holes is no mean feat!

If you are going to carry the bags, then do alternate shoulders regularly or invest in the backpack style of bag that will distribute the weight evenly across your back.

You should also warm up before hefting the bag as you are about to do some hard work for your body. This will prevent injury from carrying the bags and will also allow you to achieve a fuller swing.
If you are a total novice to the game, it may be that the actual walk across the golf course is enough to begin your exercise regime and you can progress to carrying the bag.

Cycling
Probably more energetic initially than golf, cycling is a great way to exercise and get fit as you can cycle for as short or as long as you like, over a terrain of your choice and when and where you like, making it easy to fit into a daily or weekly routine. You could take up cycling to work which would get you fit and be a more sustainable form of travel than car or bus.

A study carried out for the Department of Transport found that ‘even a small amount of cycling can lead to significant gains in fitness’. The study found that aerobic fitness was boosted by 11 per cent after just six weeks of cycling ‘short distances’ four times a week. If cycling the equivalent of four miles to and from work in total a day the aerobic benefit increased to 17 per cent.

Taking up cycling when you have previously not exercised before will move you from one of the unfittest groups of people in the country to one of the fittest groups – and that is in just a few months. So certainly worth the effort.

Cycling can be taken up at any age and a factor for older people to consider is that leg strength improves a lot which helps avoid falls and the broken bones and other injuries associated that often befall them.

Cycling really is one of the few physical activities which can be undertaken by the majority of the population as part of a daily routine. It is also good for your heart health, weight management and even your mood.

Badminton
If staying indoors and taking up a sport you can play with friends is what you are after in a new challenge, you could try badminton. With Glasgow hosting the world team badminton championships last year, the sport has seen an increase in popularity and also an increase in funding.

You don’t need to compete at world level to get fit however, just taking up the activity will see your fitness levels increase. Badminton was once considered a very gentle sport and perhaps not one to choose if you want a workout but that has long since been the case. Once you get to know the rules and become more proficient at the game, you will find that it is an excellent workout. Remember to warm up and cool down before and after each session.

There are plenty of local clubs you can join to find out more about the sport and the advantage is that as you will be playing with other people you will also make new friends.

To play at a high level you do need to be fit, but that is the beauty of taking up a sport like this in order to get fit, you start off gently and progress your fitness.

Playing badminton involves running, stretching, diving, bending, jumping and reaching. You need to be fast and fairly agile. As you get better at the game, you will notice that you are increasing the fitness in your back, and abdomen, neck, chest, shoulders and elbows and in your thighs, knees and ankles. It can be a pretty thorough workout.

Walking
We often talk about walking in these pages and that is because it is such a simple activity to take up. There are no expenses involved, although investment in a decent pair of walking boots is advisable. You can please yourself as to where and when you walk and you can walk alone, with a friend, with the family or as part of an organised walking group.

Walking will give you a general overall fitness and you can begin with shorter walks, building up to longer and more strenuous ones. It will free your mind as well as work wonders on your body.

Celebrate the New Year in style by taking up a new activity and make the change to a healthier you.

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