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Ray's Routine
Where, when, why
Every morning I run for at least 30 minutes on Bowen Road which keeps my weight under control and allows me to come to work feeling refreshed and relaxed. I cannot concentrate during the day if I don't exercise and on weekends the routine's harder, running for up to 60 minutes and a trip to the Police Officers' Club gym or pool.
I think it would be beneficial for you to find a place with fresh air and fellow fitness fanatics to meet. Any gym or public park. You don't necessarily have to work too hard at first. Just 30 minutes two to three days a week is enough, and you will see and feel the results. You can then increase to four, then five days a week as your body adjusts, making it part of your daily routine. And the results will speak for themselves, just look at me - I did 2.4 kilometres in nine minutes in my Annual Fitness Test last year which is pretty good for someone my age!
Morning call - 6.30 am
I wake up and start my routine with a slow walk up the hill to Bowen Road. I then do some basic stretching before jogging for 10 minutes, slowly building up to my running pace.
Downshifting - 7.15 am
After running for about 30 minutes I stop to do push ups and chin ups. After these I walk back as a warm down.
Ray's wrap up
Many will have to push themselves to do a 30-minute routine like this, two to three times a week. It will be difficult at first, but you will soon get used to it and after two to three weeks, you really start to feel the benefits. But don't expect results overnight. Keep your motivation and ensure you stick to your routine, and the results will come. Watch your diet and don't push beyond your physical capabilities, particularly on hot days. If you are unsure of your physical condition, seek medical advice before participating.