Jennifer Zamparelli caught up with OT fitness expert Karl Henry to get his top tips for getting fitter, stronger, and more flexible. Listen back above.
Make Time
"It's about squeezing it in," he insists. "Get it done early and get it out of the way."
If you're not a morning person, fear not as Henry insists that working out doesn't have to be an hour long HIIT class at six in the morning.
Instead, try to find ways to move throughout the day, like walking to your next appointment, taking the stairs at work, or squeezing in a 10-minute workout in the afternoon.
Intensity is key
While many of us pride ourselves on getting our 10k steps in every day, Karl reminds listeners that getting anything over seven thousand steps is beneficial - but only in terms of movement.
Movement and exercise, he says, are not the same thing.
In order for a walk or workout to benefit us in terms of our fitness, our heart rates need to go up. A good bite point to find is where you are slightly out of breath but can still chat.
Invest in a good pair of shoes
"The impact from the footwear is crucial," he insists, suggesting that listeners get a gait analysis - a study of how a person walks - so that their footwear can counteract how they walk.
"All the shops do it. You don't just buy runners for the brand or the colour, you buy them because they suit how you walk. That's important for impact."
Go for a spin
For low impact, high-cardio exercise, Henry recommends cycling. If you don't fancy being outside in the winter months, though, he suggests investing in a turbo trainer that will allow the back wheel of the bike to go on a 'rolling road' - essentially allowing you to go for cycle in front of the telly.
If you want to get really snazzy, you can link up to a virtual game where you're cycling alongside people all over the world.
Be a role model
With a two year old and a four year old at home, Karl says he's conscious of being a role model when it comes to having a healthy lifestyle. As well as having down time and family movie nights, he tries to involve his kids in getting as much movement as possible.
"We go to the beach, we go walking in the woods, we cycle," he lists. "If I'm doing weights at home, they'll be in the gym fluting around."
Overall, Henry said that the best bet of having a fit and healthy child is to have a fit and healthy family unit, meaning that families should eat together and work out together to create a shared lifestyle.
Your first meal is crucial
"Honour your hunger," says Karl. "Breakfast is a very important meal - if you're hungry."
Eggs, porridge, wholegrain cereals and wholegrain toast are all great options to kick off the day with, but you can push it back by two hours if you don't have an appetite first thing in the morning.
"That first meal in the morning needs to be the right kind of stuff if you want to be healthier over the course of the day," he insists. "If you start your day with a sugary cereal, chances are that will steamroll into a coffee and a sugary thing about three hours later."
Fridge prep
You may have heard of meal prepping but Karl Henry has done one better. Once he's done a big shop, he takes much of the food out of its packaging and places it in glass containers so that his fridge looks healthy and vibrant - and he can see exactly what he's working with.
"Chaos and health don't really go together," he explains, noting that if your fridge is a mess of half opened containers, it's going to be tricky to plan healthy meals.
"On a Sunday, I batch cook a pack of chicken breasts and about six or eight eggs so that they're cooked, in the fridge, and I can grab and go and make a salad in two minutes or less."
Get flexible
Bikram Yoga may not be a go-to for cardio but - having gone to a class with actress Andie MacDowell back in the day - the fitness trainer says it's a tough workout and great for flexibility due to the heat.
"Being more flexible is important, " he says. "It's a key thing because when you get older, you get tighter. Men, in particular, need to do more flexibility work."
Work with your lifestyle
There's no point signing up to an expensive gym if you never have time to go. The best way to get consistent exercise is to find a routine that suits you.
If you're evenings are busy bringing kids to various sports, why not walk around the pitch while they play? Another good note is to have healthy snacks in the car or in your bag so you can fill up on nutritious treats when hunger hits.
Sleep
"In terms of tips for being healthier, sleep is the crucial bit," he explains. "We have to sleep more."
His number one tip? A tech-free bedroom. Invest in an alarm clock and leave the phone outside the door or, at the very least, away from your bed.
"It's the scariest tip you'll hear from me all day but it's the most beneficial."
Listen back to Karl Henry on The Jennifer Zamparelli Show above.
