Exercise… Getting Started!




Photo from running.competitor.com


There is a difference between doing exercise and doing it well.

If you are too busy and haven’t got an exercise/fitness regime in place currently, let’s start from scratch ….

Why exercise?


Some of the benefits…


  • To improve your cardiovascular fitness decreasing your chances of heart disease and general health problems… if done in the right way!
  • To Fat burn. Look better and decrease your chances of common diseases such as type 2 diabetes.
  • To Build strength and stamina, helping to prevent injuries and common back problems.
  • To improve flexibility – increase the flow of energy and feel more comfortable in your body.
  • To help pump the blood from your feet back to the heart. This may improve skin conditions on the feet and lower legs, help reduce mild swelling in the ankles and help prevent varicose veins appearing or worsening.
  • Help your body cleanse. There is a whole network of pipes all over the body allowing waste to be collected as it is produced daily by your cells. A sewage system if you like. This needs to drain into the liver to be processed and the waste eliminated through the bowel. This network of pipes has no pump – the heart moves blood around the body so you can receive oxygen – but the lymphatic system has no heart to pump the fluid in a forward direction, so it can become very stagnant, allowing waste to just accumulate. Exercise moves all the muscles which squeeze on the pipes of this system, thus improving flow to the liver for processing.


Try and focus on… 


  • Enjoying the achievement no matter how small
  • Enjoying the improved strength, clarity and positivity you will feel …. You will get much more done in your daily life if you take the time to work on your body
  • Not competing with other people as you are building your fitness – this is the route to injury!
  • Being mindful of how your body feels – know when to stop and rest. Be kind to yourself and encourage improvement without being a task master!
  • Starting with small steps and building up slowly over time. This allows your body to adapt to the changes you are asking from it…. So less chance for fatigue, discomfort and likelihood of injury
  • Practicing exercise which is aerobic rather than anaerobic when you start out. What? The easiest way to get this right is to know you could hold a conversation whilst exercising if you were asked to. If you are working so hard you can’t get any words out because you are breathing so deeply and quickly you are straining your system too much at this stage. Work on increasing the duration and frequency of exercise over time, rather than the intensity …. This will build better foundation for fitness and health for your future.
  • Spicing it up. Look for things that are fun to you or make you feel relaxed mentally. Things you look forward to doing rather than routines you have to psyche yourself up to do.


Walking and hiking



A fantastic exercise for most people. Also an opportunity to get out in nature and explore all the natural beauty we often miss out on.



Consider seeing a podiatrist

If you look after the arches in your feet you will feel a profound effect on your body alignment. Slightly fallen arches in your feet pull the knees out of balance and pressure goes through the thinner parts of cartilage (padding in the knees) accelerating wear and tear (excessively thinning or roughening the natural protection for your joints). When you are putting pressure through the thicker padding by being in good posture, what it has been designed for, it will slow down this wear and tear so diminishing your chances of this type of arthritis in the future. You may also feel less knee discomfort addressing these common misalignment problems. The effects of fallen arches aren’t limited to the knees, this pressure continues up to the hip joints and lower back.


Make sure you have the best footwear

Wellies, flip flops and ill-fitting shoes will just bring on those wear and tear problems more quickly. Not to mention the callouses blisters muscle strain and ligament damage……



When you come home you can stretch out your leg muscles, buttocks and lower back appropriately. Tightening of muscles with use should be relieved so tension doesn’t accumulate over time and affect your posture in the long term and your comfort daily.


And for all you men in particular… 

Look at building up your inner part of the quadriceps. You often through sport work the lateral side which pulls the knee cap over and can cause discomfort and injury. Assess your condition with a good personal trainer or physiotherapist.


Look out for the benefits of all different types of exercise in further blog posts!


Services: Peak performance work for all budding enthusiasts …..an in depth look at diet, supplements and intelligent effective tips for your individual body. Get the most out of your fitness.


Take a look at our Peak Performance page to make a booking with Debbie if you’re interested in working on your physical goals.

One-to-one consultations (email, Skype, telephone, clinic)
Flexible to your needs – book anything from 15 minutes to 2 hours

London & South East Workshops

International Webinars

Email for all information: deborah@h2o-nutrition.com

Visit our sister site http://www.h2o-nutrition.com for further information on nutrition, nutritional medicine and naturopathy.

This week’s recipe – a post-workout boost!


Important: While we hope to inspire you, you MUST make sure that all ingredients you use are compatible with your own individual medical conditions, medication, allergies and goals.

Blueberry Oatmeal Smoothie

from Men’s Fitness.com



  • ½ cup gluten-free rolled oats
  • 1 cup soy milk
  • 1 banana, frozen
  • ¾ cup fresh or frozen organic blueberries
  • 1 tsp honey (optional)
  • 4–5 ice cubes (if using fresh blueberries)


  1. Place the oats in a blender and blend for 1–2 minutes until they are ground into a fine powder. Add the rest of the ingredients, blend, and enjoy!


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