* Walk more
Increase the pace and distance you walk. Setting a brisk pace while you walk can burn off 150 calories in 30 minutes. If you live near, or are vacationing near, a beach, walk on the sand barefoot. It's harder work, so it exercises you more.
* Try jogging
When you can easily walk 2 miles (3km) in 30 minutes, try alternation walking with jogging, Slow down to a walk if you become tired and then continue, Invest in good running shoes.
* Head for the hills
Get out into the country and try hill walking. Waling uphill shapes your legs, particularly your thighs and calves, as well as your buttocks. It also burns more calories than walking on the flat. Do not slump forward when you go uphill --- carry your neck and spine straight, keep your shoulders pulled back and stomach tucked in. Control your strides going downhill and keep the same upright posture.
* Swim yourself fitter
Go swimming more often to build stamina and endurance. Water is weight-bearing, so swimming is safe for pregnant woman, the unfit, those with back or joint problems, and the elderly. Swim laps continuously for maximum benefit. Aim for 20 minutes, and build up to 40 minutes.
* Enjoy a sport
Play a social sport, such as tennis, badminton, or squash. Most of these sports are played for 30-60 experience and fitness level as you, so don't push yourself too hard or lose motivation.
* Work and play
Mix and match exercise routines and chores to fit 30 minutes for continuous activity into a busy schedule. For example, do 30 minutes' gardening, followed by 10 minutes' skipping.
* Get a full body workout
Combine aerobic exercise with stretching and toning for a full body workout. Build up to these sessions gradually, just as you do with aerobic exercise. Aim for two 30-minute toning sessions a week:
* Join an aerobic exercise
Choose a class that suits your fitness level. Start with "low-impact" classes, which do not include jumping and jogging.
* Try something new
Tackling new physical challenges will make you fell mentally stronger as well as fitter. Try roller-blading, cycling or horseback riding, which all give the lower body a good workout.
* Get family and friends involved.
Plan stamina-building fun activities you can enjoy with family and friends. Combine a walk in the park with rowing on the sea. Play catch or tag with kid. Organize long walks in the country.
Immune Boost
People who take part in sports not only remain fit for a longer time they also protect themselves from sickness.
Strengthening the immune system
Jogging, cycling or gymnastics activates the immune system, which begins to produce disease-fighting antibodies. These protect the body against infections. Research show that light exercise can even help fight cancer, because physical activity slows down tumor growth. Whether it is a game of tennis or a marathon, those who engage in sports until old age don't just stay fit for longer, they don't get sick as often. Whether it is playing tennis or running a marathon - people who keep doing sport in their physical fitness longer, they also fall ill less often.
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JANUARY 23
