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 How to get fit on a budget Getting in shape doesn’t have to take a heavy toll on your bank balance. Here are 5 ways to get fit on a budget. take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » Spinal twist pose 3 exercises for perkier boobs 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. 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. 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. 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 Bernard Peacocke says... So called experts like the one who wrote this article have been recommending a low-fat diet for years and years. Now that this has been shown up as a fallacy they are all up in... ‘Banting/Noakes diet' discriminates against women ” 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? 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 Don't let Diabetes take your kidneys away Exam stress – a challenge for the whole family Eduloan offers affordable education finance Vote for 2014 Hill's Pet Slimmer of the Year Live healthier Strenghten your immunity » Keep your immunity strong Immune system boosters Boost your family's immunity 5 immune boosters in your kitchen You don’t need a handful of vitamins and supplements to keep your body healthy, check out these five immune boosting foods you probably already have in your kitchen. Depression » Depression Depression and ageing Teen depression Depression: do you know the signs? One of the key roles you can play in the health of someone who is depressed or suffers from anxiety is to make sure they get the help they need. Here's what you need to know.