Home > Fitness > Getting Started Getting Started All sections in Fitness » Exercise » Getting Started » In the gym » Leisure » Lifestages » Sport » Sports injuries » Running » Walking » Cricket » Soccer » Cycling » Sports nutrition Boot Camp with SSISA and Futurelife The Sports Science Institute of South Africa (SSISA) is very excited to announce the launch of a new innovative partnership with Futurelife High Protein Smart Food which will make our Boot Camp with SSISA programmes even better than before. take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » Feast your eyes on the world’s fittest woman! 3 exercises for perkier boobs Rev up your workout routine These tips will ramp up your workout routine, so you can get back on track - and finally achieve the results you want. Why morning exercise is best When it comes to doing exercise, it's best to just get up and do it. Here's why mornings are easier than later in the day. How to sneak in a workout No time to exercise? We have put together some quick and easy ways to fit in a little bit of exercise into your everyday life. How to choose a fitness programme If you’re exercising with a particular goal in mind, you need to follow a programme that’s designed to progress you towards that goal in the safest and most effective manner possible. So how do you know if your fitness programme is right for you? 7 ways to make fitness fun No matter how much you love your favourite fitness class, exercise DVD or running route, doing the same thing over and over is bound to get boring after a while. 5 fitness dilemmas solved To help you clock in an effective workout, we asked the experts to help us take the guesswork out of getting fit. 10 amazing world records Get inspired by these incredible world records which push the boundaries of both health and fitness. Overcoming exercise excuses When you first start out exercising it may be hard to find motivation and easy to find excuses to get out of a training session. Read on for our guide to overcoming those excuses. Beginners walk- 5km in 6 weeks At completion you will be able to walk 5km at a medium pace. 4 ways to fit exercise into your life The secret to fitting in exercise - and sticking with it - is to make it work for you and your life. Running Beginner - 5km in 12 weeks At completion you will be able to run 5km at a medium pace. Running Advanced - 10km in 21 weeks At completion You will be able to run a 21km race at a medium pace. Cycling Beginner - 28km in 11 weeks At completion you will be able to cycle 28km at an easy pace. “ Latest comment on Health24 Lizel Walters says... Dis wonderlik! Ek is 32 en is skaam om te se ek het nog nooit gegaan vir een nie net omdat ek so skaam kry. Ek het al reeds 2 kinders en dit pla my erg omdat ek nog nooit gegaan... DIY pap smear for SA women ” 10 exercise myths busted How hard should you push yourself? Does more sweat mean you burned more fat? A sports scientist addresses 10 of the most common exercise myths. How to exercise safely during pregnancy When it comes to exercise during pregnancy there are a lot of myths around what is safe and what isn’t. We spoke to Dr Etti Barsky of Preggi Bellies SA to get the facts. Not exercising could kill you Exercising for 30 minutes a day cuts your risk of dying from disease by a whopping 25% and decreases your risk of developing diabetes by 58%, dementia by 50% and depression by 47%. 20 good reasons to get moving Here are 20 very good reasons to get up off the couch and get your heart rate up. These should inspire you. Find a cycling programme Whether the Cape Argus inspired you to hop on your bike or you're already a bit of a cyclist looking to amp up your training, check out these programmes to help you. Walking Beginner – 5km in 10 weeks At completion you will be able to walk 5km at a medium pace. Walking Intermediate - 5km in 6 weeks At completion you will be able to walk 5km at a medium pace. Walking Advanced - 10km in 11 weeks At completion you will be able to walk 10 km at a steady pace. Running Intermediate - 10km in 11 weeks At completion you will be able to run a 10km race at a medium pace. Cycling Beginner - 20km in 10 weeks At completion You will be able to cycle 20km at an easy pace. Cycling Intermediate - 40km in 11 weeks At completion: You will be able to cycle 40km at a moderate intensity. load more articles advertisement From our sponsors Exam stress – a challenge for the whole family Cardiovascular risk factors Take care of your teeth. Anytime. Anywhere. Like us on facebook! Live healthier Knee pain relief » Knee injuries Test your knee pain knowledge Symptoms of knee pain Do you suffer from knee pain? Do you suffer from recurrent knee pain? It could be osteoarthritis... Vitamin wise » Vitamins for HIV What to eat for vitamin B? Cut down on vitamins Get your vitamins right Find out which vitamin to use for which condition. Ask our Vitamin expert.