It all started in Malaysia on Sunday 24th. I decided to go for a rather long walk and to be honest I reckon I was only a few kms from Hong Kong!
the temperatures in malaysia were unreal so a good few kms power walk  followed by a swim set me up nicely for the day.

Next day another day walking around KL eating a few curries on the way which probably never helped, but got me moving but at least the excercise, or some excercise was taking place.

Wednesday 27th July returned to the gym in Patong didn’t want to go all out so session went like this for The Doris;
15 minute warm up on the running machine
10 minutes on the cross trainer
some light weights
and 5 minutes on the stepper.
doesn’t sound a lot but lets just say im easing myself back into it.

Thurday 28th July sees The Doris rising at 02.55 going to have some breaky, muesli, eggs and a few coffees to kicksatrt me.

The new me is back Mr The Doris and 91.5 fm Phuket Island Radio is getting fit again!!!!

Hi everyone

I trust your feeling healthy and fit

Working out is so important, the very action of running, riding a bike or weight training gives us extra energy for our daily lives, and the good news is we dont have to go the gym and work ourselves into the ground. Its really meant to be enjoyable and fun, and make us feel good, so start small if you need to, just to gain some momentum, you’ll be surprised how easy it can become a good habit in our daily or weekly schedule.

I’ve been doing just that, visiting the gym in Patong, doing some outdoor running in Kathu, and generally just getting myself back into the fitness habit.

3 out of the last 4 days I’ve done something, and its a good feeling, gets my body moving and helps strengthen my mind too, I find it very theraputic to keep as fit as possible as well as enjoy my life and work.

Sending you all love, stay on it

Thank you

Mark x

Catch marks nighty shows on 91.5 FM Phuket Radio every Tuesday to Friday from 7pm.

There are different reasons why people engage in running or jogging.  Some run for health reasons, which means that they see running as a way to get physically fit.  Others are more specific in their goals and motivations on hitting the road.  There are runners who engage in the activity to lose that excess weight.  Still, others see running as a means to release stress and tension.

There is another group of runners who enjoy this form of sport for the simple fact that they find it leisurely.  Running can actually be a leisurely way of spending time with family and friends, or a way of meeting new acquaintances, and even starting new relationships. For the more serious, running is for sports and competition.  To compete with other runners or joggers in a race gives them their natural high.

The ability to resist illness is another benefit that can be attributed to running or jogging.  Amazingly, it reduces the risk of heart stroke and breast cancer that doctors have made it a point to include regular running as a treatment option for those patients with early signs of osteoporosis, diabetes, and hypertension.  The risk of heart attack is greatly reduced by running which lowers blood pressure and maintains the elasticity of arteries.

With so many great sports event taking place in and around Phuket, isn’t it time you GOT INVOLVED?

Regular exercise can help protect you from…..

Heart Disease and Stroke.

Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity.

High Blood Pressure.

Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes.

By reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Obesity.

Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain.

By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis.

Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects.

Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.