But all this working week, nothing!
Friday, August 7, 2015
20 fitness tips
20 FITNESS TIPS TO HELP YOU MAN UP
First measure your waist. It should be no bigger than half your height, according to research by City University London. If it’s within this healthy limit you should live to the average life expectancy . If not, for every extra few centimetres, you face losing months or even years of life.
2Cut down on alcohol. It is calorie-loaded and contributes to the development of “moobs” or man boobs, says fitness expert Matt Roberts. “If you don’t want to cut it out, at least cut right down.”
3 Use pedal-power . Try sprinting flat-out for 60 seconds twice a week on an indoor bike. Findings by Abertay University in Dundee suggest that older men lost 1kg of fat in two months by doing this.
4 Motivate yourself with this fact. McMaster University in Ontario found men who did an average of three 45-minute workouts a week looked younger. Exercisers in their 40s had skin biopsies and the results were those expected in men half their age. The effects persisted ; men aged 65 had thicker dermis layers of the skin — that is, they were less haggard.
5 Take the stairs. Climbing 55 flights a week can cut the risk of dying early by 15 per cent and lower your cholesterol within weeks. Just taking two flights a day can help shift nearly 3kg in a year.
Resistance isn’t futile. Muscle mass peaks at about the age of 25. After that an average of a tenth of a kilo of muscle a year is lost in a process called sarcopenia. Beyond the age of 50 the losses adopt an almost parasitic speediness, bleeding the body of up to half a kilo of muscle a year. Resistance training is by far the most effective means of arresting this fall.
7Make the weights heavy. “The trend for a lot of repetitions with ultralight weights is not effective for building lean muscle tissue or getting a toned look,” says Joe Wicks, a trainer known as the Body Coach. “Progressively heavier weight training acts as a catalyst for muscle growth. Aim for a weight that allows you to perform 10 repetitions, then gradually increase that as you get stronger.”
8 Warm up. The dry heat of a sauna can be beneficial for the middle-aged male’s heart, according to the University of Eastern Finland. The study showed that a weekly sauna could cut the risk of a heart attack for middle-aged men by up to 63 per cent.
9 Time yourself over a mile. Provided your knees are up to it, how fast you can run a mile (1.6km) can help to predict the risk of dying from a heart attack or stroke decades later. According to the University of Texas, a 55-yearold man who needs 15 minutes to run a mile has a 30 per cent risk of developing heart disease. But a 55-year-old who runs a mile in eight has a lifetime risk of less than 10 per cent.
10 Do push-ups . It is considered the ultimate barometer of fitness , especially in middle age. “It works the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs,” says John Brewer, professor of applied sport science at St Mary’s University, Twickenham. Push-ups can provide the strength to reach out and break a fall, preventing fracture.
11 Don’t be scared to push yourself. “Provided you have had a medical check, you have a green light to work as hard as ever,” says Wicks. “Your own body is the best barometer of effort and if you are sweating and breathless, then it’s a good sign. It is very hard to overdo it.” In April, an Australian study revealed that middle-aged people who did vigorous running, aerobics or competitive tennis had a 9 per cent to 13 per cent lower risk of dying early than those who only undertook lighter activity.
12Eat more protein. Researchers in the American Journal of Clinical Nutrition suggested consuming between 0.8g and 1g of low-fat protein (skimmed milk, yoghurts, low-fat cheese) per 453g of body weight in conjunction with resistance training helped to promote muscle health in middleaged men.
13Become a swinger. Ambling around the golf course may not be the fastest route to fitness, but do it often enough and it may extend your life. Researchers from the Swedish medical university Karolinska Institutet showed that the death rate for golfers was 40 per cent lower than for other people of the same sex, age and socioeconomic status — that equates to a five-year increase in life expectancy . Golfers with a low handicap live the longest.
14 Follow a 4x25 fitness plan. “In middle age, the frequency of exercise should be four days a week, minimum, and for at least 25 minutes,” says Roberts.
15 Stretch in front of the TV. “Deep stretching helps to boost blood flow and nutrients to your muscles and skin,” says Dalton Wong of Twenty Two training. “It does this by releasing connective tissue around the body.” You can even do this during the ad breaks. 16Add 60-second bursts of effort to a stroll. If you haven’t exercised in a while, short bursts that leave you breathless — a sprint for the bus, a fast walk — can make all the difference, Every daily minute of exercise effort is linked to a 2 per cent decrease in obesity odds among men, a US study found.
17 Try brick sessions. Switching from one form of exercise to another within a workout can reap “tremendous gains for little additional effort” , says trainer Greg Whyte. “All you need are three to five-minute bursts on first the treadmill, then either a rowing machine or cross-trainer .” This redirects blood to different muscle groups, boosting fat-burning .
18Don’t worry about running giving you bad knees. More often than not, it is activities that entail turning and twisting, such as football , tennis and rugby, that cause degeneration of the knee joint. In fact, research from Baylor College of Medicine concludes: “Running may even help protect a person from developing the painful knee osteoarthritis.” But it is wise to mix high-impact exercise with activities that are kinder to the joints.
19 Eat more manly superfoods . An Aston University study found that eating 50g a day of al-
Riding a stationary bike and resistance work, below, are both recommended
monds for a month reduces blood pressure. Broccoli contains sulforaphane , which reduces cartilage depletion in the joints according to researchers at the UEA. Male volunteers with high cholesterol saw levels drop by 10 per cent if they ate 3 tablespoons of flaxseed every day for three months. Lycopene, found in tomatoes, is linked to the prevention of prostate cancer. Finnish researchers found that high levels of it in the blood of middle-aged men related to a lower risk of stroke. One study found half a bar a week of dark chocolate reduced risk of heart attacks and strokes. Middle-aged men who drank two glasses of unsweetened orange juice a day for a month saw a significant decline in their blood pressure.
20Recover well. You will not be able to hammer out workouts quite as you did when you were younger, so space out your harder sessions well. Don’t feel guilty about taking time out to recover. “As you get older you lose water content from all the body’s structures , including cartilage, which protects the joints,” says Claire Small, from the Chartered Society of Physiotherapy. “Tissues become weaker and less compliant, all of which means that injuries happen more easily. Rest after exercise is essential.”
THE TIMES
Golfers with a low handicap live the longest
RESEARCH FROM THE SWEDISH MEDICAL UNIVERSITY KAROLINSKA INSTITUTET
Copyright © 2015
Thursday, July 30, 2015
Thursday in the Pool
With my fellow traveller, Jasonovich the Ukranian, we speared down Macquarie Street, past the lone or loan protester outside the Law Society, and hit the waves in the Tattersalls Hobart City Olympic Pool at 1335hrs almost precisely.
Plan: work to 1355hrs and see how it goes. My personal approach: get as many laps in a straight line without stopping.
After pleasantries exchanged with officers of the Public Trustee legal branch (is my paranoia out of control? Was he there to section me?), goggles fitted, and "BANG" into the water:
Roy Lichtenstein has nothing on me!
I got the first 10 laps out of the way in 10 minutes, without stop, and the second 10 in the same time, so hauled myself out at 1355 with 20 done, and roughly 15 minutes better time than before (mainly because of not stopping - rhythm baby!).
So, whilst current events are the Adam Goodes 'you dirty white bastard' racial slur or disliked footballer' incident, the 'Speaker must go and fly her helicopter to Greece' campaign, dinner next week in Melbourne with the legendary Greek former footballer and fish shop retiree Jim Paltaglou, and negotiations continuing for the yacht syndicate to expand to 'a fleet' - also weather predicting snow down to the water line.
Finally, assertions that the Malaysian airlines plane MH150 has been found on a beach at Reunion in the Indian Ocean have been refuted by the Sultan of Brunei. "It is the back door flap of the Timmerphil Syndicate Ute, which I bought from Merv, Tim and Phil back in 2009 for $950". Stranger things have happened!
Plan: work to 1355hrs and see how it goes. My personal approach: get as many laps in a straight line without stopping.
After pleasantries exchanged with officers of the Public Trustee legal branch (is my paranoia out of control? Was he there to section me?), goggles fitted, and "BANG" into the water:
I got the first 10 laps out of the way in 10 minutes, without stop, and the second 10 in the same time, so hauled myself out at 1355 with 20 done, and roughly 15 minutes better time than before (mainly because of not stopping - rhythm baby!).
So, whilst current events are the Adam Goodes 'you dirty white bastard' racial slur or disliked footballer' incident, the 'Speaker must go and fly her helicopter to Greece' campaign, dinner next week in Melbourne with the legendary Greek former footballer and fish shop retiree Jim Paltaglou, and negotiations continuing for the yacht syndicate to expand to 'a fleet' - also weather predicting snow down to the water line.
Finally, assertions that the Malaysian airlines plane MH150 has been found on a beach at Reunion in the Indian Ocean have been refuted by the Sultan of Brunei. "It is the back door flap of the Timmerphil Syndicate Ute, which I bought from Merv, Tim and Phil back in 2009 for $950". Stranger things have happened!
Sunday, July 26, 2015
Weight Assessment: 27th July
A review, using the scales, getting the 'best' out of them by weighing in 'just before the race' - ie Monday morning before breakfast - results in 93-94kg.
Well, that is no surprise.
What do we want? "JUSTICE", When do we want it "NOW".
So, in that regard, let's aim for 88kg for touring weight - starting now that is 5 weeks, thus 1kg a week off the boy.
Now, some weight will be re-distributed to muscle, so that will make it more difficult, but some must come off.
Recording date, next, Friday 31st or Monday 3rd August.
Yours, sincerely. PK
Well, that is no surprise.
What do we want? "JUSTICE", When do we want it "NOW".
So, in that regard, let's aim for 88kg for touring weight - starting now that is 5 weeks, thus 1kg a week off the boy.
Now, some weight will be re-distributed to muscle, so that will make it more difficult, but some must come off.
Recording date, next, Friday 31st or Monday 3rd August.
Yours, sincerely. PK
Saturday, July 25, 2015
In the Swim IV etc
To report:
Have had now a further 3 duncks in the water. Thursday, Friday, and now Sunday.
Thursday 23rd July 2015 I slipped out from work at 2pm and returned 3.15pm. It takes 15m to walk down to the pool, and hence same back, leaving 45m; 30 to 35m in the pool and 10m showering, dressing.
Thursday I did 18 laps, with about 3 or 4 without a stop, then stopping at least every 2nd lap.
Friday 24th July 2015, as I had a rugby dinner to go to at the Syntax in the evening, I was keen to get a bit of 'sport' in - although knowing that it might leave me de-energised. Everything has a plus side, and that is that I wouldn't be keen to stay out late and over consume at the beer trough.
So, working through lunch, then going about 1.30pm, did the full 20 laps, with 5 in a straight line to start! Very good work. I think the time was about 40 or so minutes.
Sunday 26th July 2015: Determined as I am to ensure that I progress, it involves regularity, and each time I go to the pool I feel I'm getting ahead of myself, and thus can't be criticised (by myself). I'm keen to do 3 or maybe 4 times a week; initially I want to get the continuous laps up to maybe 10 in a row, then get the time down to 35min for 20 laps, and then start to look at either timing to see how many I can do in 35 min or aim for 30 laps.
The new goggles are a dream. Comfortable, full face version, and nice warm light.
I had watched the Australia v Argentina rugby test this morning with Stephen Bourke, and had a large breakfats or everything, so was quite swollen with food. I knew that only exercise would help.
Sarah was heading out north, so dropped me at the pool as the rain started again, and was drifting like snow. It is quite cold, wintery, blowy, and raining, but on occasion, there is a blue sky with nothing in it but wind. Curious day. Typical but excessively 'Hobart'.
So hit the water about 2.05pm, and worked until 2.48pm - a little over 40 minutes (optomist, in fact, closer to 45 min) BUT felt like I had reserve, and had enjoyed it (with 5 laps to start with no stop, and numerous 3s or 4s along the way.
I would say I have 20 laps now capability at 40 min, as long as I stop less. I should work that down once I've done 20 laps without stopping to at max 40 min.
Anyway, all that drama isn't the point: I expect to continue to feel the enjoyment of growing strength across the shoulders, comfortable breathing, straighter back, absence of lower back discomfort, and soon some reduction of the fat that floats around the top of my legs, my waist and chest. That will make trowsers more comfortable.
The feeling now, 2 hours after finishing is of comfort and relaxation.l No agitation, enjoying a cup of tea.
This is going to be important to make me better company on the holiday we will be having in Spain and England in Sept and October 2015. Mark my words!
SO: keeping count: I think that is 5 goes in a little over a week.
Starting this week on Sunday, I have one day done, and should aim for 3 more: M,W, F or any other combination!
Aim: 6 laps without a stop. Then sets of 4, and 20 under 40min.
Here is a photo of the 'old' Hobart Swimming Pool, I think it was taken on opening day, back in about 1960 or earlier. It survived until about 1995, then the council 'spearheaded' grafting money from around the place to build the new pool. This photo was taken by my Dad. I suspect before I was allowed to try to swim. The water was cold, it was only good in the summer.
Have had now a further 3 duncks in the water. Thursday, Friday, and now Sunday.
Thursday 23rd July 2015 I slipped out from work at 2pm and returned 3.15pm. It takes 15m to walk down to the pool, and hence same back, leaving 45m; 30 to 35m in the pool and 10m showering, dressing.
Thursday I did 18 laps, with about 3 or 4 without a stop, then stopping at least every 2nd lap.
Friday 24th July 2015, as I had a rugby dinner to go to at the Syntax in the evening, I was keen to get a bit of 'sport' in - although knowing that it might leave me de-energised. Everything has a plus side, and that is that I wouldn't be keen to stay out late and over consume at the beer trough.
So, working through lunch, then going about 1.30pm, did the full 20 laps, with 5 in a straight line to start! Very good work. I think the time was about 40 or so minutes.
Sunday 26th July 2015: Determined as I am to ensure that I progress, it involves regularity, and each time I go to the pool I feel I'm getting ahead of myself, and thus can't be criticised (by myself). I'm keen to do 3 or maybe 4 times a week; initially I want to get the continuous laps up to maybe 10 in a row, then get the time down to 35min for 20 laps, and then start to look at either timing to see how many I can do in 35 min or aim for 30 laps.
The new goggles are a dream. Comfortable, full face version, and nice warm light.
I had watched the Australia v Argentina rugby test this morning with Stephen Bourke, and had a large breakfats or everything, so was quite swollen with food. I knew that only exercise would help.
Sarah was heading out north, so dropped me at the pool as the rain started again, and was drifting like snow. It is quite cold, wintery, blowy, and raining, but on occasion, there is a blue sky with nothing in it but wind. Curious day. Typical but excessively 'Hobart'.
So hit the water about 2.05pm, and worked until 2.48pm - a little over 40 minutes (optomist, in fact, closer to 45 min) BUT felt like I had reserve, and had enjoyed it (with 5 laps to start with no stop, and numerous 3s or 4s along the way.
I would say I have 20 laps now capability at 40 min, as long as I stop less. I should work that down once I've done 20 laps without stopping to at max 40 min.
Anyway, all that drama isn't the point: I expect to continue to feel the enjoyment of growing strength across the shoulders, comfortable breathing, straighter back, absence of lower back discomfort, and soon some reduction of the fat that floats around the top of my legs, my waist and chest. That will make trowsers more comfortable.
The feeling now, 2 hours after finishing is of comfort and relaxation.l No agitation, enjoying a cup of tea.
This is going to be important to make me better company on the holiday we will be having in Spain and England in Sept and October 2015. Mark my words!
SO: keeping count: I think that is 5 goes in a little over a week.
Starting this week on Sunday, I have one day done, and should aim for 3 more: M,W, F or any other combination!
Aim: 6 laps without a stop. Then sets of 4, and 20 under 40min.
Here is a photo of the 'old' Hobart Swimming Pool, I think it was taken on opening day, back in about 1960 or earlier. It survived until about 1995, then the council 'spearheaded' grafting money from around the place to build the new pool. This photo was taken by my Dad. I suspect before I was allowed to try to swim. The water was cold, it was only good in the summer.
Monday, July 20, 2015
In the Swim II
Yes; two days running, well, two days in a row, well actually not running or rowing, but over the space of 25 hours from Sunday 2pm to Monday 3pm your bloggster has twice swum in the HCC Pool - and without much preparation (well, ok, two years in gestation) has done the equivalent of average 15.5 full laps of 50m on each occasion.
Today's effort, with the Sport Bag, lightened by rational rejection of unnnecessary clean underpants etc, I tapped the youthful Jasonovic at the office, known as a lunch time swimmer, and invited myself along when next he goes.
Turns out the Jasonovic was going today after lunch time: work through lunch and go to the pool after it has been cleared of lunchtime detritus. So I jumped into his bus and we hooted down Macquarie St, pulled on the togs and we were in the water for 25 minutes and scored the full 16 laps.
Next time I'll aim for 20 laps.
Over and out.
PK
Today's effort, with the Sport Bag, lightened by rational rejection of unnnecessary clean underpants etc, I tapped the youthful Jasonovic at the office, known as a lunch time swimmer, and invited myself along when next he goes.
Turns out the Jasonovic was going today after lunch time: work through lunch and go to the pool after it has been cleared of lunchtime detritus. So I jumped into his bus and we hooted down Macquarie St, pulled on the togs and we were in the water for 25 minutes and scored the full 16 laps.
Next time I'll aim for 20 laps.
Over and out.
PK
Sunday, July 19, 2015
Health Kick III
Re kick starting the health kick Part III. This must be the reality of this inventiion. Either we are committed, and the decisions make themselves, or we have to keep re-visiting to review default.
So; reluctant to look back at how much personal physical inactivity there has been, let's just accept there has been some. Or an absence of activity.
The cruel sharp winter has fed a need to hide under the blankets. But reality is obvious.
These are the personal neglects which have stayed with me. Food and wine, beer, and inactivity. It is OK to try to feed one's head, but the body must not be permitted to be weak. Weaker than it would otherwise be.
Human fat gradually settles around part of the body generally unaccustomed to it. Tops of arms. Across shoulders, under arm pits, of course - across the belly, around the top of the legs. Then it seems evident in more profile areas: knee caps, eyebrows, where the spectacles cling to the side of the face, the back of the neck.
At the same time, the muscles must be getting less strong. They keep their bulk but the part which was hard and strong, which felt no pain, the is replaced by turgid loose substance.
Thus, we are here in July 2015. Having suffered 2 months of extreme cold, and avoided outdoor activity.
Today was the day.
But what we know (and I use the royal plural to avoid detection and to reflect that it isn't just me in this game) is that the temptation to continue in somnalescence is dangerous.
With this in mind I started, today. My plan was to overcome inertia and get to the pool and do a reasonable amount of laps. The usual good number is 20 of 50m. I didn't expect that today.
But the delay in getting going, finding the bag, filling it with irrelevant things, working out how to get there.
So, here was the formula and the success;
I bought a new pair of Zoggs on the net, and they arrived 10 days ago. They fit beautifully on the face, and don't let water in.
I still have the old swimming trunks. And they fit (probably because they get looser).
What else is needed?
Bike to the pool. Luckily the bike is in tip top shape, again, unused for 2 or 4 months. So just hopping on it is the important thing.
Today's exercise went like this:
Plan to do it. Avoid doing it. Finally, at 2pm, don't change clothes but just hop on the bike. Backpack on, ride up Sandy Bay Road, through the city, up to the pool.
Pay the $7.50 to get in. The $2 for the safety deposit box for gear.
Put on the trunks. The goggles. Drop in the water. Calm and warm.
Start swimming - only 25m pool. Do 4 laps without blinking. Then stop to catch breath.
Do one or 2 laps at a time and stop. Catch breath. 4 laps, 6, 8, 10. That is only 5 of the big ones. Discuss with self whether we are aiming at 20 big laps. Maybe not. 12. 14, 16. Rest. Can do another 2 plus 2 and we have 20. 20 is only 10 big laps. Let's not do 20 bigs lap equivalents, but let's do 15 big lap equivalents. That is 30 of the 25 m ones.
OK; rest. Lucky, the goggles are great, so it is entirely comfortable. 22. 24, 26. Only 4 more to do. Rest.
I have the lane to myself. Sunday afternoon in the slow lane. I dont' feel any rush to finish in one hour. Within 2 hours is fine.
Do the last 4 as freestyle, not frog paddle. Some frog paddle is good along the way, it isn't easier, but feels like it is.
So; 30 short equals 15 large; done!
How does it fell?
Mentally - good to be back on the horse. Physically I knew the breath would be lax, and looked forward to feeling the stretch in the legs and arms and across the chest. It is good.
What I know from that is that it will be better each time, it will build on itself. Some strength will come to the arms and legs, and they will be stronger and the muscle will hold the joints apart - comfort. Ability to feel comfortable in movement, at rest.
So; back on the trusty/rusty bike outside and ride comfortably through town, and down the bay.
But before that, the comfort of a shower, clean the body, the hair, use the materials in the back pack to 'pamper' - just soap and tea tree oil (I think that good for my scalp). Dry off, and dress.
Thus the habit is started. It needs two weeks of 3 times a week, morning or night, it matters not. Aim to do minimum 15 big laps, but get to 20 within that time. Don't worry about time, or even breaks. Build up the strength and perseverence by just doing it.
Also, the advantage is that when planning for exercise, and when having done it, there is reluctance to overindulge in food, and wine.
Here we are then. See if my next report says "2nd time this week", or "now it is 6 in two weeks" - and look for the report on the feeling of benefit within the muscles and the internal system.
Love: me.
So; reluctant to look back at how much personal physical inactivity there has been, let's just accept there has been some. Or an absence of activity.
The cruel sharp winter has fed a need to hide under the blankets. But reality is obvious.
These are the personal neglects which have stayed with me. Food and wine, beer, and inactivity. It is OK to try to feed one's head, but the body must not be permitted to be weak. Weaker than it would otherwise be.
Human fat gradually settles around part of the body generally unaccustomed to it. Tops of arms. Across shoulders, under arm pits, of course - across the belly, around the top of the legs. Then it seems evident in more profile areas: knee caps, eyebrows, where the spectacles cling to the side of the face, the back of the neck.
At the same time, the muscles must be getting less strong. They keep their bulk but the part which was hard and strong, which felt no pain, the is replaced by turgid loose substance.
Thus, we are here in July 2015. Having suffered 2 months of extreme cold, and avoided outdoor activity.
Today was the day.
But what we know (and I use the royal plural to avoid detection and to reflect that it isn't just me in this game) is that the temptation to continue in somnalescence is dangerous.
With this in mind I started, today. My plan was to overcome inertia and get to the pool and do a reasonable amount of laps. The usual good number is 20 of 50m. I didn't expect that today.
But the delay in getting going, finding the bag, filling it with irrelevant things, working out how to get there.
So, here was the formula and the success;
I bought a new pair of Zoggs on the net, and they arrived 10 days ago. They fit beautifully on the face, and don't let water in.
I still have the old swimming trunks. And they fit (probably because they get looser).
What else is needed?
Bike to the pool. Luckily the bike is in tip top shape, again, unused for 2 or 4 months. So just hopping on it is the important thing.
Today's exercise went like this:
Plan to do it. Avoid doing it. Finally, at 2pm, don't change clothes but just hop on the bike. Backpack on, ride up Sandy Bay Road, through the city, up to the pool.
Pay the $7.50 to get in. The $2 for the safety deposit box for gear.
Put on the trunks. The goggles. Drop in the water. Calm and warm.
Start swimming - only 25m pool. Do 4 laps without blinking. Then stop to catch breath.
Do one or 2 laps at a time and stop. Catch breath. 4 laps, 6, 8, 10. That is only 5 of the big ones. Discuss with self whether we are aiming at 20 big laps. Maybe not. 12. 14, 16. Rest. Can do another 2 plus 2 and we have 20. 20 is only 10 big laps. Let's not do 20 bigs lap equivalents, but let's do 15 big lap equivalents. That is 30 of the 25 m ones.
OK; rest. Lucky, the goggles are great, so it is entirely comfortable. 22. 24, 26. Only 4 more to do. Rest.
I have the lane to myself. Sunday afternoon in the slow lane. I dont' feel any rush to finish in one hour. Within 2 hours is fine.
Do the last 4 as freestyle, not frog paddle. Some frog paddle is good along the way, it isn't easier, but feels like it is.
So; 30 short equals 15 large; done!
How does it fell?
Mentally - good to be back on the horse. Physically I knew the breath would be lax, and looked forward to feeling the stretch in the legs and arms and across the chest. It is good.
What I know from that is that it will be better each time, it will build on itself. Some strength will come to the arms and legs, and they will be stronger and the muscle will hold the joints apart - comfort. Ability to feel comfortable in movement, at rest.
So; back on the trusty/rusty bike outside and ride comfortably through town, and down the bay.
But before that, the comfort of a shower, clean the body, the hair, use the materials in the back pack to 'pamper' - just soap and tea tree oil (I think that good for my scalp). Dry off, and dress.
Thus the habit is started. It needs two weeks of 3 times a week, morning or night, it matters not. Aim to do minimum 15 big laps, but get to 20 within that time. Don't worry about time, or even breaks. Build up the strength and perseverence by just doing it.
Also, the advantage is that when planning for exercise, and when having done it, there is reluctance to overindulge in food, and wine.
Here we are then. See if my next report says "2nd time this week", or "now it is 6 in two weeks" - and look for the report on the feeling of benefit within the muscles and the internal system.
Love: me.
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