Fit for Free

Fit for Free - By Harry Fenton

The fitness sports ( the ones that make you puff and perspire) that you can participate in outdoors around Dartmouth include: walking, running, cycling, swimming, kayaking, rowing and paddle boarding.

If you want to increase you fitness by exercising outdoors, there are a few things to consider:

It is important to set yourself a goal. Maybe to lose 1lb a week. Trying to achieve your goal will motivate you to get up out of your chair when you don`t want to. It is also crucial to find a type of exercise that you enjoy, otherwise you won`t stick to it for long. Find something that fits in with your lifestyle and get the support of your family. Start carefully, build up your time gradually and try to cool down and stretch properly afterwards.

If you are exercising to lose weight, don`t drink sports drinks or eat energy bars, if you do, you will gain weight. They are designed for endurance athletes and are packed full of calories, as are fizzy drinks. Drink tap water instead whilst you exercise. You don`t need expensive clothing but wear comfortable loose garments. There is nothing worse than getting too hot when you are exercising so wear layers that you can take off and put on easily to regulate your temperature.

Walking is the best natural exercise you can do. It strengthens the bones, joints and muscles, works your heart and lungs, uses 300-400 calories per hour and is free. The more you walk the more you will enjoy it. To begin with, if you are unfit, try to walk on flat ground for half an hour. Increase the distance gradually over several weeks. Walk to work or school every second day and get the bus home. Or get off the bus a couple of stops early and walk. While you are getting used to it avoid Dartmouth`s big hills, they will put you off! To see if you are getting fitter, walk from the Higher Ferry to Dartmouth Castle and back whilst timing yourself. Repeat the walk a month later to see if you have improved your time.

 For the slightly fitter, Dartmouth Castle to Little Dartmouth on the coast path is a lovely walk. Noss car park to Greenway, through Long Wood is another good stretch. How about doing the SW Coast Path from Brixham to Prawle Point in small chunks? If you have a OS map you can walk from Old Mill Lane to Dittisham and Cornworthy on footpaths, bridlepaths and rarely used country lanes. Another favourite of mine is from Sainsbury`s bus stop to Blackpool Sands and back via the lanes. It`s not that far and you can rest on the wonderful beach before walking back.

Cycling is a great form of exercise for all age groups. People with fragile backs, knees and hips often benefit from cycling as it doesn`t jar their joints whilst giving them mobility and builds muscles around those weak and stiff limbs. Cyclists generally live longer healthier lives than non-cyclists.

If you want to try cycling in the South Hams buy a bike to suit the hills. Purchase a fairly lightweight cycle with 3 front cogs. That will give you such a low gearing that the hills can become manageable, albeit slowly. I always wear a bright top to be visible to drivers Make sure you learn how to use the gears properly then try cycling to the shops or to work. It`s often quicker than taking the car and far less hassle, especially during the holiday season!

The South Hams have some great mountain biking routes. There are miles of bridle paths and unmetalled roads between Dartmouth and Totnes that are fun to ride without being technically difficult. For “roadies” the coast road to Salcombe is fast, safe and a joy to cycle. I do avoid the A381 to Totnes as cars come round the bends very quickly from behind which is a little disconcerting!

Running outside on grass is better for the legs than getting on a treadmill. Be careful running on tarmac; trainers do not absorb all the shocks caused by running on hard surfaces. If you are more than a little overweight or have knee issues you are better to start with a walking regime until your body has hardened up a little. A great way to build up is to alternate running and walking every 100m.

 Begin with 10 minutes a day if that is all you can do. In a couple of weeks you could drop the walking and be able to jog for 20 minutes or so. Coronation Park is ideal for lunchtime training as a few sprints can be more beneficial than 3 or 4 slow miles. Before long you will soon be able to run on the cliff path up to Little Dartmouth and then there will be no stopping you! If your partner wants to go with you they can cycle alongside like an old-fashioned boxing coach.

Outdoor swimming is making a comeback in the South Hams. The two long distance swimming events downriver from Totnes are proof of this. The quieter stretches of  the River Dart are clean and can be safe places to swim, although the tides and boats present obvious hazards. There are wonderful beaches for swimming at Blackpool Sands, Slapton, Lancombe and others. Try a swim at Compass Cove, walking back up the steps will warm you up. If you feel the cold, wear a short wetsuit and plimsolls and feel the ziiiing!!! when you come out of the water.

Have a go at something new this summer and good luck!

First Published May2012 By The Dart

Tags