Our first focus is on sport and exercise, a vital part of a healthy lifestyle. It’s not about punishing yourself or your body, but finding something to do that you enjoy. Here is our step-by-step guide, with a little help from our friends: marathon runner and Sky presenter Enda Brady, and Dr Anita Mitra, aka the Gynae Geek.
Step one: Think about WHY you want to get moving
Research shows that internal motivation (thinking about why something is truly important to you) is much more likely to help you commit to and enjoy something than external motivation (thinking about what is expected of you or what you SHOULD do), ie. if you get moving as a long-term commitment to your health and/or to take on an exciting challenge, you’re less likely to quit than if you feel you should be going down a dress size. Thinking about this before you even put on your trainers or dancing shoes will help you stick to whatever activity you go on to choose.
Dr Mitra says: “Women’s magazines often focus on exercise for weight loss, or to get a 6-pack. There’s rarely any mention of the fact that women are at greater risk of osteoporosis (thin bones), and exercise is a way of building and maintaining strong bones, as well as muscle that will protect our joints. That’s why I see exercise as a long-term investment to ensure my body will help me to do all the physical activities that I want to do for years to come.”
Enda Brady loves running and has run several marathons to fundraise for The Eve Appeal, says “One foot in front of the other. If it gets tough, think of WHY you are doing this. Focus on that and nothing else. And little by little, you will go further. ”
Step two: Choose WHICH activity you’re going to do
Zumba, running, hiking, badminton, belly dancing… there are so many fun sports and activities to try, many of which don’t require much more specialist equipment than a pair of trainers or a yoga mat. Look at your local gyms or sports clubs to see what they have to offer; many places offer a free ‘taster’ class or open day to meet the instructors or give something a go. If you have a computer and access to the internet, YouTube has thousands of free workout videos, try Yoga With Adriene or POPSUGAR Fitness to start. The NHS website also has some useful pilates tutorials and many other free exercise resources and ideas.Dr Mitra is often asked about exercise, she says:
My patients always ask me “What’s the best exercise?” My response: “The one that you enjoy”
Dr Mitra has done one 5k run for charity, but says it’s not what she loves to do. She says:
“I decided not to force myself to run again. There are plenty of other types of exercise that I enjoy more, such as weight-training, pilates and barre. Or just simply walking outside to enjoy the fresh air. Life’s too short for things you don’t enjoy, but if you can find an exercise that you enjoy it may help you live a happier, healthier life.”
Step three: Choose WHEN to exercise
It’s so easy to let the week run away with you, but if you commit to at least 30 minutes of exercise three times a week, you will start to see the difference in just a few weeks. Enda is very strict about finding time in his busy schedule to keep running.
He says: “We all live busy lives, and no end of people tell me, ‘I don’t know where you find the time to run’. You can also get up a bit earlier, or watch one less show and use that 30 minutes instead, just get out and get moving. I get up early to train, I always think to myself ‘run the day before it runs you’. It’s amazing how good a day will work out if you get the heart going before 9am!”
Step four: Choose WHO to exercise with
If you’re a sociable person, you can kill two birds with one stone by exercising with a friend or in a group. Join a sports club to meet new people, turn up early for your dance class so you have time to chat, or split the price of a personal trainer or some home gym equipment with a local friend.
Enda says: “I like running with my friend because the time seems to fly when you are chatting and it doesn’t seem to be so difficult if you’re in a pair or a group. So if you know someone who is up for tagging along, ask them.”
But not everyone likes to walk and talk. If you’d like to get started or stay on track in your own time and company, home workouts are a good and easy option. Walking and running can also be great alone time for you to have some space to think. Couch to 5k is a free app and set of resources which trains you slowly from walking to running 5k without stopping, and the app Strava lets you join running, walking or cycling communities (such as Team Eve!) for virtual cheerleading when you need it.
Step five: Choose HOW to exercise
As well as a regular commitment to your new sport or activity, you can add an extra layer of excitement to your exercise by taking on a fundraising challenge. This September you could take part in our virtual Go Red Run, which is just £5 to enter, or you could get together with your work out buddies, all wear red and each donate £5 to our campaign.
Enda says: “If you know someone who has had a gynae cancer, you may have lost someone dear to you or you may be recovering yourself, your motivation is right there in front of you every single day. There is no better reason to run than to help others and push The Eve Appeal on to even greater successes.”
