WALKING

Chiropractor Dr Carmen Hawker says, “When my patients come in for a checkup, they’re always so surprised that the ‘prescription’ I give them is walking. This simple activity we’ve all been doing since age one, is one of the most underrated, under-estimated activities for our health. A sedentary lifestyle is not recommended. I tell patients not to be discouraged if they can’t run five kilometres – running isn’t for everyone, but walking is.”

Get The Most From It

Walking has so many advantages, not least of all; choosing your own pace and distance. Starting out, stop to smell the roses – even if it’s a route you drive daily, you’ll start to notice so much you’ve never ‘seen’ before. Some prefer to walk straight out the front door and head out into suburbia; others prefer the ‘scenery’ of the beachfront or a trail. Wherever you are, gradually step up your pace, so you up your heart rate. All the other benefits of strengthening bones and toning muscles will happen naturally. The general rule of thumb from a cardiologist is to work towards 30 minutes four to five times a week.

Don’t be hard on yourself. For the first few weeks, just step out there with a friend, and relax. This is no marathon – relax your shoulders, stretch up, and step out. Very soon, you’re going to know without a shadow of doubt, that when you return home after the walk, you’ll feel better than before you set out. That knowledge is in itself motivating.

The Kit

This is no fashion parade, although once you get hooked on the high, you’ll probably care.

Your socks and footwear will depend on whether you’re walking on a flat, hard surface or doing a trail on uneven terrain – or both. Very often one is during the week, the other over the weekend. The right shoes are crucial – don’t do cheap. Go to a specialist walking/running/hiking shop, and get them to advise on the right footwear – you might need two different shoe types for different terrain.

Heading into winter you’ll need a few layers, and there are excellent socalled ‘technical’ layers which are light, but warm. You’re also likely to need a windbreaker or jacket, but a lightweight, thin one, because you’re going to take it off pretty soon and you don’t want something bulky to carry.

Ladies Journey 7/8 Hiking Tights: Whether you’re hitting the promenade or a hiking trail, a pair of durable tights is essential. This stretchy version features a high-rise elasticated waistband and handy side pockets, while an inner sweat gusset reduces pesky chafe. Firstascent.co.za, R749

Men’s TS Dri-tech Run Jacket: A lightweight jacket stashed in your backpack is helpful to fend off the elements. This wind- and waterresistant jacket is made from hardy ripstop fabric and has a zipped back pocket and adjustable hood. bash.com, R349,95

Cycling

Different types of cycles will encourage different styles of cycling, but for a beginner it’s a good idea not to overspend, and to ease into cycling. Ideally, get yourself measured so you purchase a bike that suits your height – you can still buy a secondhand bike, but one which doesn’t put a strain on any part of your body. Do include a water bottle holder (and for beginners, a tyre pump).

Get The Most From It

Cyclists love their kit, and there’s no doubt, having the right gear certainly enhances the experience. Riding that cruiser or mountain bike on the promenade is a real joy, and for beginners on SA roads, it’s the safer option. Once you’ve built up courage and stamina, try a few different routes – and include a few inclines to get your heart rate up – so you don’t get bored with the same scenery.

There are so many designated mountain bike trails throughout KZN – and indeed, SA – and there’s little more enjoyable than riding in our brilliant countryside with a group of friends.

The Kit

Clearly, you’ll need a good helmet that fits you comfortably. And during winter it gets surprisingly chilly at speed; a lightweight beanie is a must, as are thin, flexible cycling gloves – those thin glove inners too, can work well.

Sitting on a bike for any length of time can get uncomfortable, so buy yourself a pair of winter cycling tights – they’re stretchy, have padding in the crotch, and (either rain or sweat) they dry fast.

You’ll need a lightweight jacket – choose one with a few handy and discreet pockets to hold your cellphone, a snack, and items like lip ice/sunscreen. *

Get Kitted Out

SCOTT Brick Red Essential Gel

Short Finger Gloves: An essential in every cyclist’s saddle bag, these easy-on, easy-off gloves have a velcro wrist tab closure and get top marks for breathability. Cyclelab.com, R799,99

Funky Pants Cycling Shorts: Brighten up your cycling gear with shorts in the coolest of prints. With an ergonomic seat pad for maximum comfort, you’ll reach the finish line before you know it. Funkypants. co.za, from R840

Bell Tracker Helmet: This all-purpose performer has a removable visor, quick-adjust fasteners and a sturdy polycarbonate shell. Solomonscycles.co.za, R799,90

Ladies Strike Cycling Jersey: Combining performance and style, the lightweight Quik-Wik fabric is designed to keep you dry on long rides, while reflective details ensure visibility in low-light conditions. Firstascent.co.za, R999

Whether you are a professional athlete or a recreational sports enthusiast, understanding what, when and how much food to eat will remarkably enhance your training outcomes, performance gains and result in more effective recovery – all contributing towards a fitter, stronger, leaner and healthier you.

In practice we observe that people tend to embark on incredibly routine and regimented weekly training programmes, engaging in the same exercise sessions on the same days of the week. In stark contrast, however, we note that their eating habits tend to be erratic and haphazard, with not too much prioritising of food choices or planning meals ahead of time. An exercise regime should be complemented with an equally structured eating regime.

Here are a few food facts for exercise enthusiasts to consider.

BASELINE: What are your daily eating habits like? Are you considered and mindful with your food preferences and combinations of foods? Your choices should focus on unprocessed foods, opting for as close to real foods as possible. Combinations of foods must be correctly balanced in order to provide a sustained blood glucose release and to avoid energy slumps.

TIMING: It helps to consider whether you should be eating before, during or after training. Plan your meal and snack times strategically to coincide with these stages. Balancing your food intake relative to your exercise schedule will help to provide sufficient fuel during training and ensure you are maximising your nutrition to speed up your recovery.

FUEL: If you are not in a fat adapted (ketogenic) state, then your body will default to burning glucose as a fuel substrate. This is the most efficient way to generate energy. Therefore, if you are eating carbohydrates, your body will be relying on this during exercise, so give it enough and do not skip your carbs. If you want to follow a ketogenic approach to