Long-term health “should be everyone’s goal this year,” according to a leading health and fitness expert.

On The Pat Kenny Show today, Operation Transformation’s Karl Henry gave his top tips on how to get in shape in 2024.

It comes as research from Forbes Health found improving fitness was this year’s most popular New Year’s resolution choice.

Mr Henry said it’s important to begin by finding an exercise "you love to do” first.

“Find an exercise that lights you up, that makes you feel good; something that you love, enjoy, and isn’t a chore,” he said.

“Walking is possibly the best exercise on the planet as it is free and it is easy."

Pace

Walking needs to be done at a certain pace for it to count as exercise, according to the fitness expert.

“You have to walk fast enough to get slightly out of breath which is the important bit,” said Mr Henry.

“Strolling and exercise are two very different things.

“It’s not exercise if you’re not really working hard enough to really force the body to get strong, adapt, and change.

“Strolling is low intensity, it’s still good for your mind and mental health, and it’s good to get out in nature.”

A spinning class using exercise bikes at a gym. Image: MBI / Alamy Stock Photo

Mr Henry said spinning has grown in popularity in recent years.

“Spinning is great, it’s a class environment with an instructor who’s really energetic,” he said.

“They’ll push you and there is really good music, it’s loud, it’s sweaty and it’s great.

“The key thing about that is you’re surrounding yourself with people who are going to help you to get healthier.”

Yoga

Yoga is particularly helpful for those who are ageing.

“Any kind of yoga is good for the body,” said Mr Henry.

“Our backs and our bodies get tighter as we age and aging health is really important.

“You want to age better, live better, and do all the things you want to do as you get older.”

 

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Mr Henry said intermittent fasting was another trend on the rise.

“Fasting has been around for centuries but there’s nothing new about it and there’s no rocket science to it,” he said.

“There is some science around the gut health benefits of it and the digestive benefits of it because we give our bodies more time to digest it

“Just like everything there is no magic cure. People can look for them and they are advertised everywhere - but there is none.”

Mr Henry advised people embarking on a new fitness regime to aim for long-term success as opposed to a few short weeks of effort.

The 17th season of Operation Transformation will begin on RTÉ One this Wednesday at 9.35pm.

Main image: A woman practicing yoga. Image: Cavan Images / Alamy Stock Photo