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Fiji Time: 9:28 PM on Saturday 23 August

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Pick a card and exercise

Dawn Gibson
Monday, June 02, 2014

EXERCISING should be a part of everyone's daily routine.

Strangely though, the idea of exercising has become viewed as expensive — you need to subscribe to an annual gym membership or you need to pay money to be part of a weekly fitness class — activities that all happen outside of your own homes.

It's time to remember that there is a wealth of activities you can do in the comfort of your own homes, using nothing more than the resources you already have and at the cost of practically nothing.

Fitness instructor and personal trainer Litiana Miller explained that some of these exercises included going for a brisk 30-minute walk, or a basic jog along your neighbourhood footpaths.

"If you're a beginner and you haven't really exercised properly or regularly before, this can be a very good way to start," Mrs Miller suggested.

"If you're quite used to exercising, you can walk or jog, but additionally, you should try and do some body weight exercises."

She explained that body weight exercises were ones which included the use of your own weight to engage your muscles, such as push-ups, sit-ups, pull-ups and squats.

"So if you're about 53kilos, then lifting 5kilo dumbbells won't be doing as much for you as your own body weight. Also, exercise in everything you do — if you're watching TV, during an advertisement, just get up and do a few push-ups or sit-ups.

"If you're cleaning, then switch on some music and dance and clean at the same time — getting into a routine with something like dancing at home is a great workout.

"With something like hiking, that's also a good idea, but bear in mind that it takes some form of fitness before you can hike, so you should begin training regularly first before you go on to hiking."

She said it was important that if, like her, you have a family, to get them involved too.

"Put cue cards in the kitchen and on each of the cards, write, for example "10 push-ups" or "five squats", then when someone comes in to fix a meal or grab a snack, they have to shuffle the cards and whatever they pick, they have to do the exercise first before they can eat anything.

"But with exercising, resting is a very important part of it, so if you're just beginning and even if you're used to it, you should remember to take breaks so your muscles can recover and so you don't injure yourself when you get back to the activity."


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