There is no doubt that regular exercise promotes weight loss. In fact, the best nutrition in the world won’t help the body’s ability to burn fat efficiently unless it goes hand in hand with exercise. The two need each other for the best results, and I speak from personal experience!
If you were to walk briskly for 45 minutes a day, four times a week, you would lose 18 lbs (over 8 kg) in a year without changing your diet!
We know that leading a sedentary lifestyle and carrying too much weight can lead to a myriad of health problems, from chronic backache and joint problems to heart disease, but the other important reason to take up exercise, especially during the Plan, is to improve your emotional health: de-stressing as well as detoxing. As we have seen, too much stress becomes distress and has a negative effect on the body unless we can find an outlet for it – and exercise is one of the very best.
While meditation techniques and yoga exercises help still the mind, what the body also needs to combat stress is some ‘fight or flight’ activity: 20–40 minutes of aerobic exercise causes the release of endorphins, those ‘happy hormones’ we should all treat ourselves to. Endorphins have been found to stay in the blood for as long as two hours after exercise, accounting for the well-known ‘high’ regular exercisers talk about. Aerobic exercise – such as brisk walking or cycling – is considered the best for endorphin release because it’s an extended endurance activity requiring an increased use of oxygen. (Anaerobic exercise – such as sprinting – is higher in intensity, but shorter in duration, and means the muscles are working with less than the usual supply of oxygen. That’s not what I’m recommending here.)
You don’t have to train for a marathon to get the required effect – almost any exercise will do as long as it’s fairly repetitive and continuous and lasts for at least 20 minutes, but preferably nearer 40 minutes. You should be sweating lightly. How long it takes for the endorphins to kick in depends on the type of exercise and the individual. Some experience endorphin highs by swimming in the local pool for half an hour, while others find that just playing loud music at home and dancing their socks off for 20 minutes will do the trick. Brisk walking with a dog for 40 minutes has a remarkable effect on stress levels, while activities like kick-boxing do wonders for getting rid of any pent-up anger. Regular aerobic exercise, as well as practices like yoga, has been found to reduce the heart rate and blood pressure dramatically in only three months. Stress symptoms like anxiety, depression and anger can disappear within 20 minutes of starting an exercise session – from day one! Most regular exercisers also report having more energy generally, sleeping better and experiencing a clearer mind. Weight loss and better self-esteem are usually thrown in for good measure.
I appreciate how impossible it is for working mums to fit any more into their overcrowded day but, for the Weekend at least, do try some of the suggestions. You may well find that once you’ve started and felt the benefits you willfind the time to continue post-Plan, even if it’s only power-walking to the shops with the pushchair!
You don’t need to dig out that trendy gym gear that has been lurking in a drawer for ages, unless you really want to! You don’t need to join an expensive health club and start pounding on a treadmill surrounded by people wearing designer tracksuits. It’s a lot simpler than that, as you’ll see once you’ve taken off your watch and stopped saying to yourself, ‘But I haven’t got time!’
reasons to exercise
Increases immunity.
Reduces stress.
Produces endorphins.
Reduces weight.
Prevents heart disease.
Lowers cholesterol levels.
Prevents osteoporosis.
Prevents back problems.
Strengthens bones and joints.
Prevents hypertension.
Prevents diabetes.
WARNING: If you have never exercised regularly before, or have not been active for some time, have a health condition or are seriously overweight, please build up very slowly to 30 minutes a day, even if you start at only 5 minutes a day. And please always check with your doctor if you have any doubts.
suggested aerobic exercises
Walking
Power-Walking
Dancing
Cycling
Swimming
Local Sports Centre Activities such as Step Classes
Gym Work
Kick-Boxing
Tennis
Jogging
Rebounding
For the Weekend Plan, I am recommending only brisk walking as an aerobic exercise, because it is safe for all. If you regularly jog or go to the gym, then please carry on with whatever you usually do, provided you have the energy for it. If you have a bike and feel like cycling, go ahead. You choose, it’s your time.
The important thing is to do whatever you enjoy, as long as you get moving. Or try something that reaches the child in you, such as rollerblading or whizzing along on a microscooter, or flying a kite. Anything that gets you moving for a minimum of 30 minutes a day over the three days.
walking
Walking is just the best exercise! It strengthens the heart and lungs and works all the lower-body muscles. It’s a weight-bearing activity, so it’ll improve bone density, but it’s also low impact, so puts less stress on the joints than running or jogging. Walking is the most frequently prescribed form of exercise when it comes to preventing conditions such as osteoarthritis and osteoporosis, as well as chronic backache – which plagues 10 million people a year in the UK alone.
According to the experts, just being a woman causes problems for the human skeleton. Pregnancy, lifting young children, carrying heavy shopping, housework and gardening all put a tremendous strain on bones and joints. And those of us who spend anything from 25 to 40 hours a week working at a computer and then slump in front of the TV when we get home, because we’re so exhausted, are heading for trouble – and so are our children.
‘Our children lead such sedentary lifestyles that in later life they are at high risk of back pain, heart disease, osteoporosis and obesity,’ warns Colin Jones, the Chief Executive of Back-Care, the charity for healthier backs. ‘If muscles, bones and tendons fall into disuse they will start to grumble and groan, so we need to keep them moving.’ Dr Mike Hurley, Reader in Physiotherapy at King’s College, London, agrees. ‘It’s a myth that people will wear down their joints by walking on them – people are doing themselves the greatest damage by sitting in a chair and doing nothing.’
So get walking! The faster you walk the more energy you use, till eventually it’s easier to start running (for which you would need special shoes). Walking at this high speed will actually burn more calories than running at the same speed, and will really work your lungs, heart and muscles. Remember, the more you sweat, the more toxins are coming out. But make sure the speed you’re walking at still allows you to talk comfortably – that’s an indication that you’re exercising aerobically. You should be walking very purposefully, as if you had a bus to catch, as opposed to just dawdling along.
! TOP TIPS FOR BUILDING UP TO 30-MINUTE WALKS PRE-PLAN
Get off the bus or train one stop earlier and walk the rest.
Walk at lunch time.
Walk the children to and from school – it will benefit their health too.
If you play golf, walk as fast as possible between holes.
Use the stairs instead of the lift, and walk up escalators.
Park your car in the bay furthest away from the supermarket entrance.
Walk to the local shops & use a rucksack to even out the load.
Don’t use the TV remote!
Take longer walks at the weekend.
If you’re spending the Weekend in the country, you’ll have an endless choice of walks over hills, through woodland areas or along coastal routes if by the sea. Make sure you’re dressed in sensible walking shoes and waterproof clothes, and take all the usual safety precautions: take along plenty to drink, food, a compass, a map, etc.
If you’re in a city, find a big park, or a river, or a hilly area – even if it’s just a steep road – and go for it! Walking uphill will work your heart more, make you breathe harder, sweat more and burn more calories. And, believe it or not, walking downhill also increases aerobic activity because you’re using different muscles as shock absorbers. So try and find a hilly area if you want the hardest work-out.
! TOP TIPS FOR WALKING DURING THE WEEKEND PLAN
Make sure you’ve first warmed up your muscles by doing some stretching (or yoga) exercises.
Keep your head and shoulders relaxed.
Wear loose comfortable clothes and good trainers or shoes.
Take a waterproof instead of an umbrella, to free yourself up.
Swing your arms to get your heart pumping even more.
Towards the end of your walk, slow down and cool down. Stretch all the muscles you’ve been using and take your time, don’t rush.
yoga
Yoga is an excellent de-stresser and detoxer. No matter how unfit, how old, how overweight, or how anti-exercise you are, you can practise yoga. Don’t be put off by the super-fit celebrities who can twist their bodies into apparently impossible positions. A 5,000-year-old science, yoga was designed to unite body, mind and spirit. It combines movement, relaxation, breathing and meditation. Regular practice will strengthen the body, increase your flexibility and develop a sense of calm, mental focus and well-being.
long-term benefits of yoga
Improves oxygen supply to the blood.
Benefits circulation.
Less risk of joint problems than other forms of exercise.
Relieves asthma and hyperventilating.
Stimulates digestive system and reduces constipation.
Helps blood pressure, headaches and back pain.
Tones muscles, so helps with cellulite and saggy skin!
Helps with sleep problems and stress.
If you’re used to doing yoga regularly, you can start each day of the Plan with six rounds of Sun Salutations instead of, or as well as, the exercises listed below. But if you’ve never tried yoga before and have always fancied it, have a go at some, or all, of these suggestions over the Weekend and hopefully you’ll want to continue with a qualified teacher. There are also some excellent videos and books available if you want to learn more about yoga. (You don’t need fancy gear to give it a try – just wear comfortable clothes and take your shoes off!)
These yoga exercises have been compiled by my yoga teacher, Patricia Haygarth – the slimmest, fittest granny you’ve ever seen! Patricia is a shining example of why we should all be practising yoga. She’s incredibly supple, looks healthy and vibrant and doesn’t have an ounce of loose skin or fat on her body.
Start off with these simple postures (or asanas, as they are called) and just enjoy them. There are only a handful of them, plus warm-up and relaxation. It may help to practise with a friend so you can encourage each other! But doing it on your own is still very rewarding. If you’re completely new to yoga, allow yourself plenty of time to get your head around these suggested asanas. (The Sanskrit names of the postures are given in brackets.) Bear in mind:
the points to remember
Yoga movements are based on elongating the spine, so whichever posture you’re in, think tall and stretch your spine – this usually means lifting the chest and breathing as deeply as you can.
Once you’re in a posture, relax into the stretch – paying attention especially to the shoulders and nape of the neck.
Never strain your back – respect your body and listen to what it’s telling you.
Avoid fast or jerky movements – try to flow gently from one position to the next.
Don’t forget to breathe when you’re in a posture, starting with about four breaths and gradually increasing this number as you become more confident.
The quality of breathing during practice is very important. Watch out for this. If you’re struggling or forcing your body your breathing will become laboured. When you’re calm, centred and sensitive to your body, it’ll get into the position easier, and this is what we’re aiming for in yoga.
If you stretch one side of the body, always repeat on the other side to keep your practice even. Hold for the same length of time on each side.
Finish your session with a minimum of 10 minutes’ relaxation in the ‘Corpse pose’.
1. WARM-UP
Use an old towel or a yoga mat to sit and lie on. Begin by lying down with feet apart; your toes should be rolling away from your heels, and your arms a little away from your body with the palms of your hands facing the ceiling. Close your eyes. Just allow the body to become quiet and still for about 2–3 minutes, releasing any tension you find, particularly in the hips, shoulders, chin and jawline. Have a really good, long stretch with your arms over your head.
Then come up to a comfortable sitting position on the floor, cross-legged, with your spine straight and your shoulders relaxed. Gently drop your head to your chest, stretching your neck. Take a few breaths and then gently turn your head twice to the right and twice to the left to ease any stiffness there. Don’t take your neck back. Just roll your head from side to side a few times. Then interlock your fingers and stretch your arms out ahead of you, palms outwards. Take them up and over your head reaching as high as you can. Stretch the whole upper body to the left and then to the right, and release your arms. Then interlock your fingers behind your back and stretch your body forward as far as you can, keeping your head in line with your spine. Hold then release.
Then move on to some leg lifts, which strengthen abdominal, back and leg muscles. Lie on your back on the floor, arms by your sides and neck long (point the chin down towards your chest). Keep toes flexed towards your face. As you inhale extend the right heel and lift the right leg as high as you can. Keep the leg straight. Hold for a few breaths and then release on an exhalation. Repeat with the left leg. Alternate as many times as is comfortable. As one leg lifts the other one is also working by keeping itself strong along the floor with toes also flexed.
2. FORWARD BEND (PASCHIMOTHANASANA)
This is a seated posture, which is a complete stretch for the back of the body, massages all the abdominal organs and relieves constipation. It also counteracts obesity and strengthens and stretches the hamstrings (backs of thighs).
Sit with your legs straight out in front of you, with your toes flexed towards your face. Stretch your trunk upward, keeping the spine elongated, and raise your arms above the head as you inhale deeply. As you exhale, bend forward from the hips. Reach forward towards your feet and bring your chest down towards your thighs – only go as far as you feel comfortable. You are aiming towards your toes – take hold of your thighs, shins, or ankles – whatever you can reach. Hold as long as is comfortable, and then inhale and stretch your arms and body back up. Repeat several times for maximum benefit. Then lie down and rest your back.
3. LOCUST (SALABHASANA)
This is one of the back bends, which increase flexibility, rejuvenate the spinal nerves, and bring a rich blood supply to the vertebrae. This particular one also strengthens the lower back, abdomen, thighs, and hips, and stimulates the adrenal glands and kidneys.
Lie on your tummy with your legs together and your toes pointing away from the body. Place your arms at the sides of your body, with the palms down. As you inhale lift both legs up and pull your arms back and away from the body, raising your chest and arms off the floor. Hold for several breaths, then release. Repeat once or twice more. Then rest.
Follow this with two inverted postures – the most beneficial of all asanas, because the heart is higher than the head, increasing the supply of oxygen to the brain and allowing the heart to rest, as gravity helps to return de-oxygenated blood to it.
4. DOG HEAD DOWN (ADHO MUKHA SVANASANA)
This stretches the back, legs and ankles, and massages the abdominal muscles.
In a kneeling position place your hands on the floor so that they’re immediately below the shoulders, just in front of you. On an exhalation, raise your hips into the air, lifting your knees off the floor, to form an inverted ‘V’. Press your chest towards the floor, while lifting and pointing your tailbone upwards. Drop your head towards the floor. Lift as high as you can, and then release your heels towards the floor, giving a good stretch to the legs. Don’t force your heels down – they may not touch the floor for many years! Keep your arms and legs as straight as you can. Hold for as long as is comfortable, and then release. Repeat.
5. HALF SHOULDERSTAND (ARDHA SARVANGASANA)
WARNING: This is potentially a very beneficial exercise, but do not attempt it if you’ve ever had any neck problems.
This one benefits the whole body. The thyroid gland is massaged together with the other endocrine glands: so it’s fantastic for the immune and nervous systems, and brings peace and stillness to the mind.
Lie on your back. Using your arms for support, raise your legs and buttocks into the air, while keeping your legs together. Place your hands on your buttocks to support your back. Your arms will be at an angle from the body. Press your neck to the floor AND DO NOT, WHATEVER YOU DO, TURN YOUR HEAD TO THE RIGHT OR LEFT. This can be really dangerous. Try to hold the position for several minutes and when ready, roll each vertebra back to the floor, from the top of the spine to the bottom, keeping your head on the floor if possible. Extend your legs and rest for several minutes.
(Some yoga teachers say that if everyone did this exercise every day for 10–20 minutes, no one would ever need to diet!)
This should be followed by the Bridge as a counterpose to stretch your back out.
6. THE BRIDGE (SETU BANDHASANA)
This stretches and strengthens the neck and loosens the shoulders, and improves spinal flexibility.
Lie on your back with your knees bent, your heels close to your buttocks and your feet as far apart as your hips. With your arms at your sides, inhale and raise your hips, rolling each vertebra up until you’re resting on your shoulders. Bring your hands on to the back with the fingers pointing towards the spine and the thumbs around the waist. Your feet, shoulders, neck, back of the head and upper arms are supporting your body. Feel the stretch in your thighs, back, neck and shoulders. Keep your knees, legs and feet in line. Breathe deeply and hold as long as is comfortable. Release by slowly rolling down.
7. FINAL RELAXATION – THE CORPSE (SAVASANA)
Just as it’s important to begin every asana session with a period of relaxation, it’s also essential to finish with one of about 10 minutes. This gives the physical and mental energy released by the asanas an opportunity to circulate properly.
Lie flat on your back with your feet apart, and your toes rolling away from the heels. Have your arms at your sides and slightly away from your body, with the palms facing up. Make sure your head is straight and your neck is long. Allow your mind to help the body relax and repeat mentally to yourself as you travel through the body, beginning with your toes, ‘I relax my toes… my toes are relaxed. I relax my feet and ankles… my feet and ankles are relaxed. I relax my legs…’ and so on, until you reach your head and finally your mind. Relax. Relax. Relax. Stay there as long as you like, you might even fall asleep!
Allow your breathing to deepen and bring yourself back, stretching your legs and arms and then rolling to the right – stay there in a foetus position for a couple of minutes before coming up to a comfortable cross-legged position. With your hands on your knees, keep your eyes closed and just spend a minute or two following your breathing, breathing in peace and breathing out love. Need I say more?