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 10 amazing world records Get inspired by these incredible world records which push the boundaries of both health and fitness. take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » The ugly side of 'Fitspiration' Cape Town street workout 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. 5 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. 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. 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. Take fitness action! 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. 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. 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. Running Beginner - 5km in 10 weeks At completion you will be able to run 5km at a medium pace. Running Intermediate - 10km in 6 weeks At completion you will be able to run 10km at a medium pace. Cycling Advanced - 118km in 11 weeks At completion you will be able to complete a 118km cycle tour in less than 240 minutes. “ Latest comment on Health24 Tshepo Makete says... good knowledge for free Why mosquitoes bite us ” 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%. 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. 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. Beginners walk- 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. Cycling Intermediate - 72km in 11 weeks At completion you will be able to cycle 72km at a moderate intensity. Cycling Intermediate - 100km in 14 weeks At completion you will be able to complete a 100 km cycle race in 180 minutes. Run & Cycle Beginner - R/W 5km; Cycle 10km in 10 weeks At completion you will have an increased muscle mass, a lower body fat percentage and sculptured muscles. Your body shape will have changed. load more articles advertisement From our sponsors Your retirement - a healthy mindset So many people, why so alone? You can still enjoy the sweet things in life Take the sugar test, it could save your life. Live healthier Child nutrition » Your child's nutrition Nutrition for schoolkids Diets for toddlers The parent's guide to food labels Making sense of food labels and matching them to the needs of family members can be a challenge. Here are some tips from dietician Megan Pentz-Kluyts. Financial wellness » Money disappointments Investment tips Financially freaked out? High debt may have negative health consequences A new study found that high financial debt is associated with higher blood pressure and poorer general and mental health in young adults.