Those pesky sharks

I'm not sure what will happen with the sharks next time I go for a swim/surf at the beach.

For the past two weeks I've finished my swim and/or ski paddle and just as I've left the water the shark alarm has sounded.

I consider my self fortunate not to had

e been bitten, I guess. But the point is I was out there with them swimming in close proximity anyway.

As they say in the classics: ignorance is bliss.

The ideal number of exercise sessions

How many times a week should people over-40 exercise?

There are many variables when determining this. Things like: current fitness levels, previous exercise patterns, injuries, lifestyle, work, family demands and motivation. All up, there can be many barriers to exercise.

For general health and wellbeing, I'd recommend at least four to five workouts a week, with a combination of half strength and half aerobic, and in at least two different settings.

Weights, walking, swimming and cycling (and variations within those activities) are my recommended activities. For those a little more adventurous, try surf ski or kayak paddling. If you haven't noticed, cycling, swimming and kayak are all non weight-bearing exercises, which means there is less wear and tear on the body and less chance of injury.

At the end of the day, the golden rule for people easing back into exercise is: "train, don't strain". There's nothing worse than having all the best intentions and it's ruined because you've pushed yourself too much.

On your marks, get set ... go

Where to start on a first blog about fitness and health for the over-40s?

Well, how about with your current physical state? If you're like most Australian adults, you're overweight.

The Vicorian Government's Better Health Channel estimates "only around one in 10 Australians over the age of 50 exercises enough to gain any cardiovascular benefit".

The Australian Institute of Health and Welfare stated that in a report, Key indicators of progress for chronic disease and associated determinants: data report that "over 60% of Australian adults are now overweight or obese" (20 June, 2011).

And that's what concerns me, as it should you.

If you're like many people over 40, you've probably been busy raising a family, developing a career, leaving little time for your health.

If that's the case, you need to rediscover those muscles still lurking beneath many seasons of inactivity. Find that heartbeat that used to propel you around the oval.

Physical activity (exercise) can help you immensely. You'll recover from illness and reduce your risk of disease. Muscle mass and bone strength can be improved with regular exercise. Walking, swimming, and cycling are all good forms of exercise - an sociable. Weight training is also extremely useful.

By exercising you can make great gains in achieving a new work/health balance. Your fitness and your mental state will both benefit from a structured and varied program.

See you out there. And remember: "it's your turn".

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