Get mentally in shape first

By KATHERINE HOBY

You need to be mentally prepared before you start on the new physical you, personal trainer Lucy Stanley says.

"One of the most important things, and something I insist on, is that people know their body, and how the body in general works."

This includes things like pulse, heart rate, metabolism, whether you are an emotional eater, a morning or evening exerciser, and type of job.

She equates exercise to a piggy bank.

"The more you put in the bank, the better long-term health benefits you will get," she says. "And putting small amounts in will pay dividends."

As well as the long-term benefits of exercise, such as increased muscle mass and being more fit, Ms Stanley says there are other positive spinoffs.

"What about the increase in good cholesterol, increased lung capacity, improved posture, and the increase in endorphins which give you a natural high, to name a few," she says.

Even gentle, regular exercise can reduce stress. It also is a good way to release negative emotion.

"And we all know that if you look great, you feel great. You can't lose."

But, Ms Stanley says, people have to believe in themselves.

"Oh, self belief is the key to going anywhere with your body.

"You have to be your own cheer squad and pat your own back or give a wee slap on the wrist, but don't give up. Believe you can achieve."

However people choose to exercise, visualising themselves as happy and healthy is a good motivator.

"See yourself happy, and glowing. Or see yourself in that new dress at the ball. It helps spur you on."

Ms Stanley says little things - a lunchtime walk, taking the dog for a five-minute sprint, running up and down stairs a few times - do help.

"Anything physical is of benefit. One thing is better than nothing."

She suggests shopping around to find activities that appeal - dancing, walking, running, tennis or touch are a few of the possibilities.

A lot of people dislike gyms, Ms Stanley says. They might be overwhelmed by the price or fear embarrassing themselves among others.

"Experiment and find things you like," she says. "It is very individual."

Also, if perceptions such as "exercise must hurt or be hard" block involvement, check them out. Such ideas, Ms Stanley says, usually are false and harmful.

* Lucy Stanley is a personal trainer and massage therapist on Auckland's North Shore.

Fit for life

* Clear skin, bright eyes and good energy levels are better indicators of health than weight.

* Drink plenty of water.

* Improvise - use large cans of baked beans to do arm curls, heavy books or refilled drink bottles as weights.

* Don't spring surprises on your body. Warming up, stretching and drinking water are important exercise preparations. Warm down afterwards, too.

* Find what suits you. Recent trends for salsa or ceroc dancing, and sports like rockclimbing and touch rugby mean exercise can be social and fun.

* If you exercise in the morning, put on music you like.

* Learn to listen to your body.

nzherald.co.nz/health