A Short Guide

for anyone starting or improving

Amazing real women1

Healthy eating and exercise go hand in hand, but there's one secret to reaching, and staying at, your target ... it's getting started.

You've made the right choice with Scottish Slimmers, our programmes have been unrivalled for decades, and now is the time to back it up with more actvity to transform your body as the weight drops off:


it's easy to say you will start when you lose some weight, but getting started now will improve your results. Do what you can to get started and you will very soon feel and look amazing.


if a trigger for mindless grazing is settling in front of the telly and reaching for crisps, biscuits, ice cream. Think about it this way, if you are moving, you're NOT eating!


we all start somewhere and this is for YOU not other people - you are exercising for YOU and you are the only person that counts.


comfortable clothes are all you need to start, as your confidence builds and you hit your goals, treat yourself to smart activewear to celebrate your success.


Strength and condition:

as we age our muscle strength declines but research has shown that exercise with weights twice a week improves strength and bone density - essential for healthy aging. Everyone benefits from building and maintaining muscle strength although women, especially, can minimize the effects of the menopause on bone density.

Reduce anxiety and depression:

daily exercise of some form can reduce fatigue as well as improve alertness and concentration. In particular aerobic exercise such as walking, running, swimming can decrease levels of tensions and improve sleep and well-being.

Reduce cancer risks:

Cancer Research UK published compelling evidence that exercise can reduce the risk of 13 different types of cancer.

Increase cardio capacity:

If you are already walking, running, swimming, rowing or even stair climbing, for the greatest benefit, it's important to increase your heart rate. If you regularly exercise, introduce a 10 minute cardio work out of 30 seconds easy and 30 seconds fast. Repeat 5 times and then gradually increase the workout time and intensity.

Makes you happier:

as little as 20 minutes of exercise can leave you feeling happier for up to 12 hours! It can be team sports, strength training or cardio it doesn’t matter. What does matter is that you don’t break the exercise down into smaller chunks but complete the 20 minutes in one single session.

Expect to have more energy:

any activity that gets your heart rate up and releases endorphins is going to make you more energetic. Start off with an activity that you enjoy, it could be jogging, walking, playing football with friends, playing with the family in the park. Once you get in the zone, there's no going back.

Reduce the risk of Type II diabetes:

becoming more active - and staying active - can help you to manage exisiting diabetes or reduce your chances of developing Type II diabetes. There’s no evidence that exercise alone can lower blood sugar levels enough to put Type II diabetes into remission, but maintaining a healthy weight and regular exercise, your body becomes more efficient at processing glucose.

Assists with better quality of sleep:

being active improves the quality and duration of your sleep. Regular aerobic exercise improves the time spent in deep sleep therefore leaving you more rested. Deep sleep also helps to control stress and anxiety and boosts immune function.


exercising or taking part in group events - like ParkRun or JogScotland is a wonderful way to make new friends and socialise with existing friends.

Enough to encourage you?

Regular exercise is one of the best things you can do for your physical and mental health. When you exercise, your body releases endorphins, as a result, you can expect to have more energy and feel more upbeat throughout the day.

Whether it's a morning walk, a yoga class, or a 15 minutes weights session, make time for exercise and your healthier lifestyle becomes a happier life too.

PS Most gyms will provide a short induction to get started and fun, friendly classes. Before you know it, an hour has passed - and you feel like you can take on the world.