Ideally, you should ensure that you are out of breath for an hour a day, every day. However, exercise needn’t be an all-or-nothing venture. Just 10 minutes on a treadmill or stationary bicycle make a significant difference. You may not lose weight or lower your blood pressure, but you will end up aerobically fitter—and your waistline could get smaller (belly fat is linked to insulin resistance, contributing to heart disease and diabetes). You could also try:
• Working around the house or in the garden
• Playing in the park with children
• Brisk walking
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More power to your stride
Walking can burn calories faster than a jog. Even better is power walking:
• Aim for 4.5mph.
• Long strides are tiring. Take quick, heel-ball-toe steps.
• Bend elbows and swing arms to help you walk faster.
• Can’t sustain the pace? Add speed bursts to your walk.
Forget machines and weights. A simple elastic band lets you stretch and train for strength, balance and agility, at near-zero risk of injury. Anyone can use resistance bands (even children or seniors). At a one-time cost of Rs1,000 each, they are much cheaper than gym fees for a family, and can work most muscles.