Staying fit the whole year round

PLAN A GOOD WALK

Julia Bradbury, presenter of the BBC television series Countryfile

“A walk is an achievable ambition for all ages. Plan a significant one for the first week of January -- two or three miles at least. Make it fun for the kids and plot your route using an ­Ordnance Survey map and compass. If it’s an urban walk, take a note of which buildings to pass, bridges to go over and so on. If you can head out to the countryside, do it. Research the local fauna and flora you might take in along the way. Use walking poles if you want to use 25% more energy and burn those calories. And don’t forget to take in the views.”

IF YOU DON’T ENJOY IT, DON’T DO IT

Colin Crerar, fitness trainer, SoulFit Personal Training, Edinburgh

“My clients often ask me the secret to getting in shape. I always recount to them the mantra that motivation is temporary but inspiration is permanent. In my experience that really is true when it comes to creating a healthy life for yourself through exercise. The secret is finding something that you enjoy doing and going out there and doing it. If you don’t like running but prefer cycling, buy yourself a nice bike and head into the hills. You’ll be amazed at how well you stick to it and how much your fitness improves if you really enjoy it.”

GO FOR GOOD MOOD FOOD

Nell Nelson, nutritionist and author of Eat Well With Nell

“January is one of the darkest months, so it’s easy to get depressed due to lack of light and the fact that all the Christmas fun and excitement is over. The secret is to eat well. I ­recommend good mood food in my book, such as banana muffins (bananas are rich in the good mood amino acid tryptophan), trout stuffed with spiced dates and barley (loads of omega 3 oils and stress-relieving vitamin B), and even chocolate cake which has no flour and just lots of good quality dark chocolate, which contains the amino acid phenylalanine.”

GIVE YOURSELF SOMETHING TO LOOK FORWARD TO

Dr Alex Yellowlees, psychiatrist at the Priory Hospital, Glasgow

“Our thoughts strongly influence the life we create and the success of all our plans. So, as 2010 begins, decide clearly on very specific outcomes you want to see happen in the next year. Then spend a few quiet minutes each day thinking about the things you have decided upon. See them in your mind’s eye, as if they were actually occurring. Put yourself in the picture and visualise your desired scenario -- like viewing a short film using all of your senses including sounds, images, colours, sensations and feelings. By doing this, you can use your mind to positively influence your own future.”

GET OUT OF YOUR COMFORT ZONE

Ali Paton, TV presenter and former Gladiator

“No matter what you normally do -- if you’re a runner or play football or whatever -- try something different. Step outside your comfort zone. So if you normally go skiing, try a snowboarding lesson instead, or indoor climbing or go-karting. I love go-karting. I’m a fiend when I get behind the wheel. Just try something that puts you in a place that you wouldn’t normally be in.”

AVOID FALLING INTO THE BINGE TRAP

Gerard Kielty, teacher at Balance Yoga Studio, Glasgow

“Start the new year with regular exercise because it’s better to be consistent with a routine that you can maintain than to binge on exercise you can’t. Regular means exercising between three and six times a week. Even if you can only manage once a week, try to stick to a routine of the same day or time as that will help build a pattern that’ll become the norm. And if circumstances interrupt then be prepared to adapt and not just give up. If you’d like to try yoga, aim just to step on the yoga mat and simply begin, rather than place an expectation on yourself that you must achieve.”

IGNORE THE BARRIERS

Heather Lockhart, prop for Scotland’s women’s rugby team

“If you haven’t done any exercise before, do something you think you will enjoy -- but don’t go for the traditional exercises for men and women. Women can try rugby, which is a great way to get fit, or football, and guys could try something like a yoga class, which would help their ­flexibility for team sports. There’s so much more crossover in sport now, and a whole variety of activities which are non-gender specific. There are no barriers.”

GET MORE SLEEP … AND POWER NAPS

Dr Brian Walker, head of sports medicine at the sportscotland Institute of Sport

“Sleep is good, so in 2010 get more of it. It helps us grow as children and it repairs the body and the mind as adults, but many adults don’t get enough. Even one night of extended sleep can improve your mood, your energy ­levels and your sense of wellbeing. So banish the TV from the bedroom and avoid big meals, alcohol or caffeine late at night. If all else fails and you feel drowsy during the day, take a short nap of around 20 minutes. Any longer often gets you into a deeper phase of sleep and it’ll feel unpleasant when you wake up.”

LET COMMON SENSE PREVAIL

Lorraine McCreary, dietitian, Diet Scotland

“A middle-aged cardiac patient I was treating listened to all my advice. He swore his penchant for pies was a thing of the past. Three days into his stay in ­hospital, the nurses called me, concerned that he was too focused on some of my advice. On top of his locker was a bunch of bananas, there were more inside it, and the nurses had a large box of them that his family had brought up. They estimated he’d had around 36 bananas in three days. There’s a lesson to be learned here. All dietitians will recommend you increase your intake of fruit and veg, but let common sense prevail. Balance, moderation and variety are key.”

GET EVERYDAY ACTIVE

Rosemary Conley, fitness and diet expert

“Find a way of increasing the activity levels in your everyday life. Don’t use the lift at your office, take the stairs; park further away from your destination and walk. Without a doubt, little things like that make a big difference. Think about what you’re putting in your mouth, yes, but get more active because it will do your health a dramatic favour.”

GET ON YOUR BIKE

Dougie Vipond, presenter of Landward, which returns to BBC2 Scotland soon

“The thing I’d suggest is cycling. I’d advise people to get out that bike that they got for Christmas five years ago -- but don’t try to do too much and you’ll realise that it’s fun. Just dip your toe in. People join a gym or something soon after Christmas thinking they’re still as fit as they were when they were 14 or 15. I cycle two or three times a week but I don’t look at it as a serious thing -- I just go for a nice relaxing cycle. It’s important to enjoy it. Going with the kids is good, but also get a bunch of pals together that are at a similar level. You’ll be amazed at how easy it can be.”