So you know the scoop: aerobic exercise -- or cardio work – is probably one of the best things you can do for yourself. The benefits are plentiful including calorie burning, strengthening of heart and lungs, lowered blood pressure, and stimulation of bone growth (through high-impact aerobic activities such as jumping rope). But perhaps most important, to harried women everywhere, cardio work can make you look and feel fabulous!

Health organisations worldwide have revised their recommendations and now say that the minimum daily requirement of exercise to prevent weight gain, heart disease and improve overall health is 30 minutes most days of the week and this can be split up throughout the day. And if you’re spending your “30 minutes of allotted exercise time” lifting weights (see Cardio or Strength? entry), you can easily sneak in 30 minutes of aerobic exercise in subtle ways. For example:

* Get up 30 minutes earlier. Yes, I know it’s easier said than done, and while you may curse at your alarm clock when it first goes off, you’ll be so much happier after your workout. You’ll have more energy and a better attitude than if you had slept in. Plus, no matter how stressful your day becomes, you’ve already completed your aerobic exercise and that’s one less thing to check off your to do list.



* Park far away from the door. You’ve probably already heard this suggestion before and just ignored it, because, really what good would a few extra steps do? Not much if you only do it once, but try it for a week, for every place you go and it will add up! If you don’t believe me you can purchase a pedometer and see for yourself. (Studies have shown that 10,000 steps a day is an ideal goal for weight loss.)

* Don’t consolidate trips up/downstairs. Instead of grabbing the laundry, the mail and the groceries all in one trip, take several. Sure it may take a few extra minutes, but every trip up/down the stairs is another opportunity for your heart to get pumping.

* Pace while on the phone. A phone call is the perfect opportunity to get some cardio in: walk as you talk. After a few minutes you won’t even hear the irritating hold music.

* Buy a jump rope. For less than £10 you can own an amazing piece of exercise equipment. A jump rope is easy to use (it may take a few tries to get back into the swing of it), portable, a huge calorie burner and lots of fun. If you get bored jumping by yourself, go find a small child and have jump rope contests; they’ll love you for it.

* Get a dog. If all else fails and you can’t get motivated to get moving for yourself a dog is the perfect motivator. A dog always needs a walk, every day. They don’t care what you look like while you’re walking them, they will always be in the mood for a walk and be grateful for the activity.

By make these simple alternations throughout your day you’ll be able to squeeze in extra exercise and your skinny jeans will look fabulous in no time at all!

Coming up…relaxation techniques: the how and why of feeling sublime.

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