DON’T MISS

EASY TIPS TO SHAPE UP

AIR YOU GO:

Now is the perfect time to head outdoors for your workout. Whether it’s running, cycling or just walking with the family, get out and get moving for one hour per day – ideally between 11am and 2pm when the light is at its strongest. As well as improving your fitness, sunlight exposure increases production of melatonin – the hormone that regulates sleep – and it stimulates the body to make vitamin D, the nutrient vital for strong bones and good immunity.

WALK IT OFF

If you’re at your desk for long periods of time, make sure to take regular walking breaks – just a quick hop up to make a drink every hour, or stretching your legs outside for fresh air every two hours over the course of a full day will add to your step total. Get a pedometer or use the counter on your phone to keep track.

AND STRETCH…

“The cat-cow stretch is a very simple move you can do each morning after waking to ease back stiffness, strengthen your abs and help start the day more calmly,” explains yoga teacher Lisa Willoughby. Get into an all-fours position with your arms directly below your shoulders. As you exhale, press into your hands, tuck your tail bone in and hold your chin to your chest and arch your lower back – like a cat. As you exhale, move your shoulder blades back. Repeat slowly six to eight times.

FIND A WORKOUT BUDDY

“I’ve found that this year more than ever, following an exercise plan with someone else – even if it’s virtually – can be the best way to motivate clients,” says fitness coach Steven Cooper. Exercising with a friend is not only more enjoyable but much easier to maintain and you’re less likely to cancel a virtual “gym date”.

MIX IT UP

To improve fitness and lose weight, you have to challenge your body. Research shows high intensity interval training (HIIT) – alternating between fast and slower speeds rather than just continuing at the same pace – can burn body fat effectively and boost cardiovascular fitness. If you’re walking outdoors, include a few natural inclines.

LITTLE AND OFTEN

“Set an alarm on your phone and do 10 star jumps every hour,” advises personal trainer Chris Turner. “Just doing this will help keep the circulation going around your body, raise your heart rate and prevent muscle wastage.”

PLAN YOUR MOVES

Studies show that getting organised and planning when you want to work out in advance will make you far more likely to stick to your goals. Sundays are a great time to plan for the week ahead, so whether it’s a whole hour or just 10 minutes, schedule exercise into your diary.

PLAY SOME TUNES

Listening to music can supercharge exercise benefits according to the latest science by increasing exercise enjoyment and enhance performance. Results suggest more upbeat tunes are better when it comes to faster, cardio workouts, but slower music or a spoken podcast is best for endurance workouts such as long walks or bike rides.

SWING YOUR ARMS

Swinging your arms while you walk can help you to go faster and burn fat for longer. But it’s vital to get your technique right, says fitness coach Julia Leonard. “Bend your elbows at 90 degrees. Use your right arm and leg first, and then the left, keeping your hands low, but avoid big, exaggerated movements which could throw you off balance.” Always check with your GP before starting a new exercise plan. ●