SURVIVAL SKILLS HANDBOOK

EXERCISE
TIPS AN) TRICIS TO SURUIÚE IN THE WIL)
 % Bear
Grylls
SURVIVAL SKILLS HANDBOOK

EXERCISE

Leabharlanna Poibli Chathair Baile Átha Cliath

Dublin City Public Libraries
A Bear
Grylls

This survival skills handbook has been specially

put together to help young adventurers like you
to stay safe in the wild. Staying fit and healthy is
not only a key part of any expedition, it is a vital
part of everyday life. You should try to do at least
some exercise every day. This book will give you
lots of helpful hints and tips on how to exercise
to keep your body in tip-top shape...
all while having a lot of fun at the /
same time! i R
 % Bear
Grylls

CONTENTS
Why exercise? 4 Elements of fitness 24

Bones and muscles 6 Upper body stretches 26

Heart and circulation 8 Lower body stretches 28

Lungs and breathing 10 Core and balance 30

Eating for fitness 12 Upper body strength 32

Healthy lifestyle 14 Lower body strength 34

The choice is yours 16 Core strength 36

Getting going 18 Building stamina. 38

Warming up 20 Circuit training 40

Avoiding injury 22 Games for fitness

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WHY EXERCISE?
Exercise is vital to keep your body strong and healthy. Not only does |
having a good level of fitness make expeditions much easier and more a
enjoyable, it could mean the difference between life and death ina
survival situation.

Benefits of exercise
In days gone by, people were a lot more active in their day-to-day lives. Now, we spend
much more time sitting down, and need to exercise more to make up for this. As
well as keeping your body healthy, regular exercise can be very good for you in some
surprising ways.

Boosts brain power

When you exercise, it boosts the
supply of oxygen-rich blood to your
brain. This improves co-ordination,
helps with memory, and increases
your ability to concentrate.

Energizes, yet relaxes

Exercise speeds up your metabolism
- the rate at which your body burns
fuel for energy. This energizes
you and makes you more alert.
Surprisingly, exercise also relaxes
you and helps you sleep.
 % Bear
Grylls

Helps you feel good

Exercise causes the brain to release
chemicals called “endorphins”, which make
you feel happy. This is your brain’s way
of telling you that what you are doing is
great, and encouraging you to keep doing it.
Exercise can really lift your mood when you
are feeling low - and the feeling can stick
around all day!

Prevents illness
Exercise boosts your immune system,
the parts of your body which fight germs,
keeping illness at bay. Doctors say taking
regular exercise reduces your risk of
developing all sorts of diseases, including
heart disease, diabetes, and even some
cancers, as you get older.

Improves your social life

Getting involved in team sports or exercise
classes is a great way to meet people and
make new friends. It can also boost your
self-confidence, as well as improving your
ability to work as part of a team.
BONES AND MUSCLES
All movement in your body is caused by muscles, which are attached to
the bones of the skeleton by fibres called tendons. Understanding how _
the body works is important to fitness training, as this will help you |
know what muscle groups to work out and how.

Muscle network
Your entire body is covered
with acomplex network of
muscles, attached to the
bones atjoints by rubbery
strings called tendons.
This diagram shows some
of the main muscle groups
used during exercise.

Muscle pairs
Muscles are arranged in pairs
on opposite sides of bones. D bicep
They work by alternately Y > Contracted)
contracting and relaxing to i (relaxed)
pull the bone in different ways.
In the upper arm, the bicep
muscle contracts and the
tricep relaxes as you bend
your elbow. The bicep relaxes
and the tricep contracts to
straighten the elbow. (contracted)
(relaxed)
 Bear
Grylls

= How muscles work

A
BEAR SAYS
Muscles are bundles of long, thin fibres. They
work by contracting (getting shorter) and
then relaxing, which allows another muscle
to contract. Gentle, jolting exercise such as
skipping, jumping, and hopping
makes bones grow denser and
stronger. This means you're less
likely to break a bone if
you fall.

Muscles adkexercis
Ri Lack of exercise makes
weak. Regular exercis:
them bigger and stronger. Italso
strengthens bones and joints, and
so makes iinjury less likely.

maA
Skeleton
The skeleton is the body’s framework. A
human skeleton contains over 200 bones,
over half of which are in your hands, wrists,
feet, and ankles. It is important to look after
your skeleton — a broken bone can be very
painful and may take a long time to mend.
HEART AND CIRCULATION
Your heart, blood, and blood vessels form your circulation system. Your
heart pumps blood, which travels, or “circulates”, around your whole 2
body, carrying oxygen and nutrients to all parts of your body.

Blood
This is the body’s main
transport network. It delivers
oxygen and energy-rich
sugars to every part of the
body, including the muscles,
and removes waste.

Circulation system
The circulation system is
a network of blood vessels
stretching throughout the
body. Arteries carry oxygen-
rich blood from the heart
to the body. Arteries divide
arteries take
to form fine blood vessels
oxygen-rich blood
called capillaries. These away from the heart
then join up to form veins,
carrying blood low in
oxygen and nutrients back
to the heart and lungs.
veins take
blood back
to the heart
 % Bear
Grylls

Heart
The heart is a muscular pump that never
stops beating. Like other muscles, heart
muscles work by contracting. Each
contraction sends alittle surge of blood along
your arteries — this is called a pulse.

Heart and exercise

When you exercise, your heart pumps faster
to deliver blood to your muscles. If you are
unfit, strenuous exercise will make your heart
pound. Exercise strengthens the heart so it
pumps more efficiently. This lowers your heart
rate and pulse.

Finding your pulse

Find the pulse at your wrist by pressing two
fingers just below the mound of your thumb.
Don’t use your thumb, as it has its own strong
pulse. If you can’t find a pulse in your wrist,
try checking your neck, just beside the throat.

Measuring your heart rate

BEAR SAYS
Using a watch or stopwatch,
count the number of times your
heart beats in a minute. This
is called your resting pulse. Time yourself after exercise to
Measure your pulse again after find out how long it takes for
walking for three minutes, and your heart rate to return to
then after running for three your resting pulse. This is called
x your recovery rate, and
minutes, to see how much it
shows how fit
increases. How long does it take
you are.
to return to your resting pulse?
LUNGS AND BREATHING
When you draw air into your lungs, oxygen passes into your bloodstream. .
Your muscles use oxygen as they pull on bones. Oxygen is also needed to_
unlock the fuel you get from your food. |

Breathing in and out

As you breathe in, air entering your nose
and mouth passes down your windpipe
into your lungs. Here, oxygen is sucked
into tiny air sacs called alveoli, where it
is passed into your blood. The waste gas
carbon dioxide passes from the blood
into your lungs so you can breathe it out.
Carbon dioxide is produced as the body
uses energy.

>
BEAR SAYS
A fit person should be able to
Exchange of gases
Each tiny air sac is surrounded by a
network of fine blood vessels. Oxygen
carry on a brief conversation seeps through the thin cell wall into the
during exercise. But if you blood, and carbon dioxide seeps out.
can sing a song loudly while
carbon
exercising, you are taking it
eo a dioxide out
too easy!

alveoli covered
in tiny veins
and arteries
 % Bear
Grylls

Breathing and exercise

When you exercise, your lungs work
harder to supply muscles with
oxygen. If you are unfit, exercise
will make you out of breath. As your
fitness improves, your breathing will
become more efficient.

Asthma
People with asthma have some
difficulty breathing. If you are
asthmatic, always take your inhaler
with you when you exercise. Warm
up slowly (see pages 20-21). Talk
to your doctor about your exercise
programme.

Aerobic Anaerobic exercise

Anaerobic means “without
exercise
oxygen”. When you sprint to
Aerobic means “with
catch a bus, your body uses
oxygen”. Aerobic
oxygen faster than your lungs
exercises, such as
can supply it, so it releases
jogging, cycling,
stored oxygen. Anaerobic
and swimming,
exercise such as sprinting
make the heart and
makes muscles stronger and
lungs work harder,
more flexible.
to improve fitness.
The more aerobic
exercise you do, the
easier you will find
it, as your heart and
lungs grow stronger.
EATING FOR FITNESS
Food provides the fuel that your body burns to keep warm and be
active. You also need fuel to grow, fight illness, and repair cuts
and bruises. Eating a balanced diet is an important part of staying
fit and healthy.

Balanced diet
Different foods help the body in different ways. You need to eat the right amount
of each type, as shown on this page. Carbohydrates, vegetables, and fruit are the
mainstays of a healthy diet. Smaller amounts of protein and a little fat are also
necessary for a balanced diet.

Carbohydrates
Starchy foods such as bread,
potatoes, pasta, and rice are our
main source of energy. These foods
release energy slowly to keep you
going for longer. Fruit and sweets
contain energy in the form of sugar,
which is released quickly.

Protein
Protein in meat, fish, eggs, beans,
nuts, and dairy builds muscles, repairs
injuries, and helps you grow.
EA
BEAR SAYS
Don’t exercise too soon after
eating, or you could get cramp.
Take a bottle of water with you
so you can replace fluids during
or after exercise.
 % Bear
Grylls

Fruit and veg

Fruit and vegetables provide vitamins and
minerals that are needed for a healthy
body, including for strong bones. They also
contain fibre, which is good for digestion.
You should eat at least five to seven
portions (usually a good-sized handful)
of fruit and veg every day as part of a
balanced diet.

Fats
The body needs some fat for health, including
to keep nerves in good condition, but eating
too much fat or sugar is bad for you. Fat can
clog your arteries, reducing circulation and
forcing your heart to work harder. Burgers, chips,
doughnuts, cakes, and biscuits are OK for an
_ occasional treat, but don't eat them every day if
you want to be strong and healthy!

Water
Water is vital for survival. You need to drink
at least two litres of water every day to
replace fluids lost when you sweat and
pee. When you exercise you need to drink
even more.

Energy snacks
. Eat fruit, nuts, raisins, or sugar-free
cereal if you need an energy boost
` before or after playing sport.
HEALTHY LIFESTYLE
Exercise and a balanced diet are just part of a healthy lifestyle. You
also need to cope with any stress or worries, spend time outdoors, get
enough sleep, and keep your body fresh and clean.

Dealing with stress

Most people have some stress
and worries. Many of us also feel
angry and frustrated at times.
Talking about your problems can
help. Talk to someone your own
age or to a trusted adult. Exercise
can help to reduce worries and
channel anger and frustration.

Get active!
In days gone by, people
were often more active
than they are now. Most
people walked to work or
school, and chores such as
cleaning the house took a
lot of effort. In the modern
age of cars, computers, and
vacuum cleaners, taking
regular exercise is more
important than ever for a
healthy lifestyle.
 Take a break
' Nowadays we all spend a lot of time
looking at screens on phones, tablets,
TVs, or computers. Take a break after a
spell in front of ascreen. A short walk,
run, or cycle will restore energy levels
and help you concentrate.

Fresh air and sunshine

The old saying is true - fresh air really is
good for you. Time outdoors filling your
lungs with fresh air is part of a healthy
lifestyle. Sunshine makes the body
produce vitamin D, needed for healthy
teeth, bones, and muscles. However, too
much sun can be harmful, so use sun
cream or cover up if you spend a long
time in the sun.

Sleep
Sleep is vital for health. It helps the
Hygiene
body to repair injury and fight illness,
Good hygiene is part of looking
as well as keeping you sharp and alert
after yourself. Have a shower or
when you’re awake. Avoid excessive
take a bath every day to freshen up,
tea, coffee, and chocolate, which all
particularly after you exercise.
contain a chemical called caffeine
which keeps you awake, and put away
all screens at least half an hour before
bedtime for a good night’s sleep.
THE CHOICE IS YOURS
Exercise isn’t just about sport. There are all sorts of ways to stay
in shape and be active. Any form of physical activity counts as
exercise, so the choice is huge!

Choosing an exercise
Finding the right exercise is important.
Many games, dance, martial arts, and even

BEAR SAYS
household chores all count as exercise. Do
you enjoy being part of a team, or do you
prefer to exercise alone or with one or two
friends? Choose an activity that suits you. Consider cost and convenience
If you try an activity and find it’s not for you, before you opt for an activity.
don’t worry - there are loads of options, so Is it expensive to take part?
move on and try something else. Do you need special kit? Is
the place and time
convenient?
Sports
There is a huge range of different sports, including
badminton, basketball, trampolining, and archery
as well as football, rounders, cricket, hockey,
and tennis. Some sports require a whole team
of people, while others can be played with two
people or even by yourself. Have you considered
athletics, golf, orienteering, rowing, fencing, or
Outdoor activities
water polo?
Outdoor pursuits can be
a lot of fun, and include
hiking, climbing, canoeing,
sledging, biking, roller
blading, parkour, surfing,
and skateboarding. You
could even plan a whole
expedition around one or
more of these activities.
 A Bear
Grylls

Dance and gym classes

Most gyms offer group exercise
classes, including weight-
training, yoga, and aerobics.
Dance can also be a fun way of
keeping fit — why not try break-
dancing, salsa, Bollywood, hip
hop, or cheerleading?

Martial arts
Martial arts not only help you keep fit, but
they also train you in physical and mental
control, as well as showing you how to
defend yourself. Some popular martial
arts are judo, karate, tai chi, kickboxing,
and taekwondo.

Fun and games Chores Everyday life

Many games, such as Chores like gardening, Opt for a bit more
skipping, tag, leapfrog, or washing the car, exercise in your daily life.
races, count as exercise. vacuuming, tidying your For example, why not
This is a really fun way to room, and carrying heavy climb the stairs instead
stay fit with your friends. shopping help keep you of taking the lift? Can you
Look at pages 42-45 for active and your body trim. bike or walk to school,
suggestions of different Not only that, but you’re or get off the bus a stop
games to play. doing a good deed! early and walk?
GETTING GOING
So you’ve decided to do more exercise, or begin training for a new
sport. Great! But how exactly do you start? There are lots of things
you'll need to know before you start training.

Start small
Don’t be overambitious, particularly if
it’s been a while since you’ve exercised. A
Start with some gentle, easy goals, and
slowly build up to greater things. BEAR SAYS
Mastering a new skill takes
time. Don't be put off if you're
not brilliant straight away.
Be patient and keep trying -
remember, practice makes
perfect.

The right gear | E> ih

Make sure you have the necessary safety kit
before you start. For example, if you want to try
skateboarding or cycling, you will need to get
a good helmet and possibly elbow and knee
pads. The correct footwear is also important
for many activities. Having the right gear will
help you to avoid injuries and sprains.
 % Bear
Grylis

How much exercise?

' To increase your level of fitness, aim to do at least
half an hour’s exercise four times a week. The key
is little and often, and exercise regularly. You can
break up the time into smaller units. For example,
you could do 20 minutes sport, 10 minutes circuit
training (see pages 40-41), and 10 minutes biking
to school.

Challenge yourself
Set yourself a goal and
gradually make it harder
as your fitness increases.
Time yourself using a
watch or stopwatch. See if
you can beat your previous
time, increase your time or
distance, or do more of a
given exercise inside a minute.

Keep a record
It's a good idea to keep a record of your
aims and exercise sessions to chart
your progress. Note down dates, times,
the type of exercise, and how it went.
Some exercise apps help you keep a
record. This is a great way of seeing
how much fitter you’re getting!

Before and after

Always warm up before you start
exercising and cool down afterwards —
see pages 20-21. This might feel easy,
but forgetting to warm up or cool down
can cause you to damage your muscles.
WARMING UP
Warm-up exercises send blood to your muscles. This makes them
more flexible, so you are less likely to get injured. Do the same
exercises more gently as a cool-down routine.

Side stretch
Stand with your feet shoulder-width apart. Bend
to one side from your waist. Slide your arm down
your leg and feel the stretch in your side. Repeat
twice more, then stretch to the other side.

Rotate from waist

Stand with your feet shoulder-width apart and
raise your arms to your chest. Gently rotate the
body from the waist to the left and look behind
you. Try to keep your hips facing forwards. Now
rotate the body to the right, and return to the
middle. Repeat twice more.
 % Bear
Grylls

Arm circles
- Stand with your feet a little way apart.
Slowly circle your right arm backwards, past
your ear, forwards, and down. Do this three
times, then circle the left arm backwards
three times. Repeat, but now circle the right
arm forwards, then the left arm.

Knee raise
Standing straight, slowly raise one knee to
your chest, then slowly swing it down and bring
your foot up to your bottom. Make slow, steady
movements and try to keep upright. Return to
standing position and repeat twice more, then
repeat with the other leg.

Foot circles
From a standing or sitting position, raise
one foot and slowly move it in a circle.
Repeat twice more, then circle the foot in
the opposite direction. Repeat with the other
foot, in both directions.

Jog on the spot

Gently jog on the spot for a minute
while moving your arms in small
circles first one way, then the other.
This will get your heart beating faster.
AVOIDING INJURY
It is always tempting to push your body as hard as you can when
training to get fit, but avoiding injury is vital. Take care of your body
and pay attention to any pain, particularly in your joints. If anything |
starts to hurt - stop! Learn to listen to your body and to adapt your
training as necessary. Remember the survival phrase: Improvise,
Adapt, Overcome.

Don’t overexercise
Some people get so keen on exercise they overdo
it, and carry on even if it hurts. This puts excessive
strain on the body and can lead to lasting injury.
Don’t be too tough on yourself, and don’t let anyone
else put too much pressure on you to perform well.
Exercise isn‘t meant to stress you out!

Illness
Don’t exercise if you feel ill, or think you
are coming down with a cold or flu. In
these situations, exercise will lower your
resistance, so give training a miss.

Faint or dizzy.
If you feel dizzy or faint during
exercise stop, sit down, and
rest. Take small sips of water.
BEAR SAYS
A hot shower after exercise
Don’t continue exercising unless
can help to ease minor muscle
you are fully recovered.
strains. Allow hot water to play
on the affected area.
 A Bear
Grylls

Using equipment
Lots of sports involve
specialist equipment. Check
you know how to use any
equipment involved properly
before you start. For example,
you will need to havea
proper training session with
a professional before using
weights in a gym.
Cramp
Cramp is when a muscle over-contracts or
goes into spasm. It can be really painful.
Massage the affected area and stretch
gently. For a calf cramp, stand on the
affected leg.

Clothing
Don't strip off before you start
exercising — warm
upfirst, then
take off a layer of
clothing. Increased
blood circulation
during exercise will make
you warmer. Put a layer back
on as soon as you finish and
start to cool down.

Catching your breath

To catch your breath after sprinting,
put your hands on your knees and
lower your head. In this position,
muscles in your neck, shoulders,
and chest help return your
breathingto normal.
ELEMENTS OF FITNESS
Fitness is made up of three main elements: flexibility, strength, and
stamina. Different types of exercise focus on different elements,
though you should try to do alittle of all three. But what exactly do
these mean?

Flexibility
Suppleness, or
flexibility, is the ability
to move your joints
through their full range
of movement without
straining. In short, it
means you’re bendy!
Improving suppleness
helps to keep your
body in good shape and
makes you much less likely to strain a muscle. The different stretches on pages 26-31
will help improve flexibility. Doing flexibility-based exercises such gym, yoga, ballet, or
martial arts also makes you more supple.

‘BEARSAYS
Don't push yourself too hard
when you're stretching. If it
starts to hurt, stop! Over-
stretching a muscle can be very
painful and cause injury.
 A Bear
Grylls

Strength
_ There are two kinds of strength. The first is the ability to
perform feats of strength, such as lifting a heavy weight.
The other is being able to repeat a strenuous exercise,
such as sit-ups, many times. The exercises on
pages 32-37 are designed to increase muscle strength.
Gym, athletics, climbing, and weight-training increase
muscle strength, as does anaerobic exercise, which makes
the body release stored oxygen.

Stamina
Stamina, or endurance, is the ability
to keep going with strenuous exercise.
Aerobic exercise such as jogging, cycling,
or swimming improves stamina by making
your heart and lungs work harder. These
forms of exercise also burn calories
to keep you at a healthy weight. The
exercises on pages 38-41 are designed to
increase endurance.

AN
BEAR SAYS
Many types of exercise improve
more than one of these
elements. For example, cycling
builds strength and stamina.
Badminton, squash, and
basketball build all
three.
Stretching exercises make your muscles more elastic, so you can
perform a much wider range of movement. The exercises on this page
help to improve flexibility in the neck, arms, and shoulders.

Side neck stretch

Stand straight with your head up.
Slowly and gently bend your head to
one side, so your ear moves towards
your shoulder, until you can feel a gentle
stretch in one side of your neck. Hold
this for a few seconds. Now gently bend
the head to the opposite side. Be careful
not to overstretch.

Up and down neck stretch

Stand straight with your head up. Slowly and
gently raise your chin as high as it will go,
then slowly lower your chin to your chest. This N

BEAR SAYS
should stretch the back of your neck.

Do these stretches regularly

and you will gradually become
more supple. Keep notes to
record how your flexibility
improves.
 A Bear
Grylls

Chest stretch
_ Stand with your feet a little way apart. Clasp your
hands behind your back and then gently raise
them upwards. Keep the arms as straight as
possible, with your chest out and shoulders down.

Shoulder stretch
Stand with your feet a little way apart.
Raise your shoulders towards your ears,
then roll your shoulders backwards and
down. Repeat twice more, then roll the
shoulders in the opposite direction.

High and low

Stand with your feet a little way apart. Raise
both arms above your head and stretch up
as high as you can. Then carefully bend from
the waist, keeping your chin up. Stretch down
towards your toes. Do not overstretch.

Touch your toes

Sit on the floor with your legs stretched out in
front of you. Slowly and gently bend forwards and
reach for your right foot with your right arm. Keep
your back straight and stomach pulled in.
Come back up, then stretch your left hand
towards your left foot.
LOWER BODY STRETCHES
The exercises on this page focus on the lower body, especially the
hips and legs, to make this part of your body more flexible.

Calf stretch
Take one big step forward, so one foot is about a
metre in front of the other. With both feet facing
forwards, bend the front knee, keeping the heel of
the back foot on the ground. Keep the body upright.
You should be able to feel the stretch in the back leg,
along the calf muscle - the muscle along the back of
your leg. Hold this position for a few seconds, then
take another pace forward, and stretch the other leg.

Side leg raise

Lie on your left side with your left hand supporting the
head and your right hand in front of your chest to help
with balance. Raise a straight right leg as high as it will go.
Lower and raise twice more. Now lie on your right side and
raise your left leg.

BEAR SAYS
Make sure you gently stretch
the muscles you will be using
before and after any exercise.
Hold all stretches for
15-30 seconds.
 A Bear
Grylls

Quad stretch Hamstring stretch

Your quads are your front Your hamstrings are your back thigh
thigh muscles. Holding muscles. With your chin up, bend at
onto a chair or fence for the waist. Bend the right knee and
balance, bend the right leg hold for a few seconds, leaning on the
up behind you. Grasp the bended leg for balance if needed. Feel
top of your foot and push it the stretch in the left
N into your hand. Feel the leg. Now straighten
tY stretch, then repeat and bend the left
with the left leg. knee. Repeat
twice more.

Hip circles
Stand with your feet quite wide apart. Place
your hands on your hips. Now slowly make big
circles with your hips, first in one direction,
then the other. 2

BEAR SAYS
You need a supple lower body
and strong legs for any sport
that involves rapid changes
in direction, such as football,
basketball, tennis, and
squash.
CORE AND BALANCE
Your core is the central part of your body — your stomach, back, and
bottom. Strength and flexibility in your core is vital for any exercise,
as it will support the rest of your body. These exercises will improve
balance, posture, and flexiblilty in your core for all-round suppleness.

Diagonal stretch
Stand with your legs wide apart. Bend down
and touch your left foot with your right hand.
Twist to the right as you come up, and raise
your left arm high and to the right above your
head. Look behind you. Repeat twice more, then
stretch the opposite muscles, bending down
with your left hand and raising your right.

Leg raise to front

Lie on your back with your hands by your sides,
palms downwards. Slowly raise your right leg as
high as it will go. Make sure you don't arch your
back as you do this. Hold for three seconds,
then slowly lower. Repeat twice more. Now
raise your left leg in the same way, then both
legs at the same time. You should feel a stretch
in your lower stomach muscles.
 % Bear
Grylis

Cat stretch
‘Get down on your hands and knees with
your hands below the shoulders and feet
- below the hips. Slowly raise your head
and dip your back down as far as it will
go. Now slowly lower the head and arch
your back as high as it will go. Repeat
twice more.

Bridge
Lie on your back with your knees raised and feet
flat on the floor. Holding your stomach in, lift
your hips to raise the body off the ground. There
should be a straight line between your hips and
shoulders. Hold for three seconds, then slowly
lower. Repeat.

Cobra
This pose imitates a snake called a
cobra, which raises its head to strike.
Lie on your stomach with elbows bent
and face resting on the backs of your
hands. Slowly lift the upper body off
the ground and hold for two seconds.
Slowly lower and repeat.

Flier
Lie on your stomach with your
arms and legs stretched out
in a star shape. Raise the right
arm and left leg, hold for two
seconds, then slowly lower.
Repeat, then raise the left arm
and right leg.
UPPER BODY STRENGTH
These exercises are designed to build muscle strength in your upper
body, including arms, chest, and shoulders. This will be particularly |
useful if you want to try sports like weightlifting, rock climbing, and
some martial arts.

Dips
Sit on the edge of a low bench with
your legs stretched out in front. Grip
the edge of the bench with knuckles
facing forwards. Edge your bottom off
the bench and bend your elbows to
lower your bottom towards the floor.
Now raise yourself back up. Repeat.

Pull-ups
Stand below a bar or low branch a little
higher than your head. Grab the bar
underhand, with knuckles facing outwards
or inwards. Pull your body up towards the
bar, then lower. Repeat. You can pick a
low bar and push upa little with your legs
to help you achieve the pull up if you are
struggling to lift all your own weight.

A
BEAR SAYS
Start off doing a few of each
exercise and gradually increase
the number. Playing leapfrog
or using a climbing frame can
help to build upper body
strength.
 Bear
Grylls

Half pull-ups
‘Another option if full pull-ups are too
hard is to balance a broomstick or
bar between two cushioned chairs.
Make sure it will take your weight. Grip
underhand or overhand and raise your
body off the floor. Repeat.

Press-ups
Lie on your stomach with your hands below
your shoulders. Straighten the arms to lift the
body onto the hands and toes. The back should
be straight with elbows facing backwards.
Lower to just above the floor, then lift again.
Repeat as many times as you can.

Half press-ups
This is similar to a press-up but the
knees stay on the floor. Straighten
your arms to raise the body in a
straight line from knees to shoulders.
Lower and lift again. Repeat.

Bicep curl
Stand up straight, holding a small weight such as
a can of food or bottle of water in both hands with
the weights touching your hips. Bend the elbows
to raise the weights to your shoulders. Slowly
lower, then repeat.
LOWER BODY STRENGTH |
i|
|
|

These exercises focus on the lower body, building muscle strength

in the legs and hips. Any sport that requires running - including
athletics, football, and tennis — will need a strong lower body.

Squats
Stand with your feet shoulder-width apart.
Cross your hands over your chest. Bend your
knees and slowly lower yourself into a squat, but
don’t let your bottom go lower than your knees.
Hold for two seconds, then stand up again.
Repeat as many times as you can.

Squat jump
Stand with the feet slightly
apart and hands by your sides.
Bend at the knees to touch
your ankles. Now leap into the
air, and land back in the squat
position. Repeat as many
times as you can. This also
engages your calf muscles.

Forward step up
Stand facing a step or low bench. Step up with your
right foot, then with your left so both feet are flat
on the step. Now step down with the right and then
the left. Repeat, starting with the left leg this time.
Repeat the whole exercise.
 % Bear
Grylls

Side step up
‚ Stand at right-angles to a step with your right
foot nearest the step. Step up with your right
foot, then raise your body so the left foot is in the
air. Step down with the left foot, then the right
foot. Repeat, then face the other way and step up
with the left foot first.

Star jump
Stand with your feet together
and arms by your sides. Jump
out into a star shape with feet
and arms outstretched, then
jump back again. Repeat for
30 seconds.

Calf raise

BEAR SAYS
Stand on tip-toe at the edge of
a low bench, or the bottom step
of a staircase. Hold onto a rail if
Music can help you to do you can. Raise yourself up on your
exercises rhythmically. It can toes, then lower as far as you can.
also help to energize you during Repeat several times.
a tough workout.
CORE STRENGTH
The exercises on this page aim to build strength in your body core
and limbs. Take care doing these strenuous exercises, as you don’t
want to injure yourself. These might be hard at first, but the more
you do them, the better you will get.

Burpee
Stand with your feet hip-width apart and arms at your
sides. Bend down to take your weight on your hands, and
at the same time thrust your legs out behind you, as if
doing a press-up. Jump your feet back up into a squat,
stand up again, and end with a little jump. Repeat.

Sit-up
Lie on your back with your
hands crossed over your
chest. Anchor your feet under
furniture such as a low table, or
get a partner to hold your feet
down. Curl your upper body up
to a sitting position, then lower.
Repeat. These exercises are
also called curl-ups.
 % Bear
Grylls

Plank
' Lie on your stomach with
elbows below your shoulders
and arms facing forwards.
Tighten your stomach, then
lift the body off the floor so
your weight is on your toes
and elbows. Keep the body in
a straight line. Hold for a time,
then lower.

Half plank
If the plank is too hard, raise your body onto
your knees and elbows. The body should
form a straight line slanting from knees to
shoulders. Hold for 30 seconds.

Crab
Lie on your back with your knees raised, feet flat on
the floor, elbows raised and hands by your ears with
palms on the floor. Now lift your trunk off the ground
into the “crab” position. Can you hold this position?
Can you move about carefully?

BEAR SAYS
Choose a mixture of exercises to
work on strength and flexibility.
Do those exercises for a week,
then choose another set to work
on other muscles. Always
begin with warm-up
stretches.
BUILDING STAMINA
The best way to increase stamina is to do aerobic exercise. This
type of exercise, which gets your heart pumping and your lungs
working, is also called cardiovascular exercise.

Fast walking
Experts recommend taking at least 10,000 steps
a day. Buy a cheap pedometer to measure your
paces, or many smartphones have a built-in app
that will count your steps. You have to walk fast
to make the exercise aerobic — your heartbeat
should speed up slightly. Keep your head up and
body upright.

BEAR SAYS
If you've never run before, start
by running for two minutes
and walking for three minutes,
then repeat the sequence.
Gradually increase the time
spent running, not
walking.

Running
Running is the simplest form of aerobic
exercise. Start with a 5-10 minute run
or cover 1-2 km. Gradually increase the
time and distance. Keep your shoulders
down and body upright. Running uphill
strengthens the leg muscles.
 % Bear
Grylis

Cycling
As with running, you might
find it helps to start with a
short bike ride and slowly Rowing
increase the distance as Rowing works the leg, bottom, back,
your fitness improves. and shoulder muscles, as well as
Make sure the saddle is being a fantastic workout for your
at a comfortable height. heart and lungs. Many gyms have
Keep your head still and rowing machines, or you could
body relaxed. Include a hill look into joining a local rowing
to strengthen leg muscles. club if there is one. Keep your back
straight, and ask a professional for
help if you are unsure.

Swimming
Swimming tones the body with little
risk of injury. Breaststroke mainly
works the leg muscles. Make the
strokes as long as possible. Front
crawl mainly works the upper body.
Breathe out underwater, then lift the
head to the side to breathe.

Skipping
Skipping strengthens bones, lungs,
and leg muscles. Rope skipping also
tones the shoulders. You can also skip
without a rope, lifting one knee high as
you hop.
CIRCUIT TRAINING |
Circuit training is a fast-paced workout. You do different exercises
at anumber of different “stations”. It’s a great way to get fit and
strengthen muscles all over your body!

Set up your circuit

The idea is to spend 30 seconds to two
minutes doing as many repetitions of
an exercise at each station, then take
a short, 30 second rest, then move
on to the next exercise. Choose 6-10
exercises and put out any equipment
you will need at different stations.

Shuttle runs
Shuttle runs are often part of circuit training. Oe
Run between two lines about 10 m apart
as fast as you can, turning quickly. These
short runs strengthen muscles involved in E
turning as well as sprinting. Again, spend
30 seconds to two minutes doing as many
shuttles back and forward as you can, then
take a short, 30 second rest,then move on to
the next exercise.

BEAR SAYS
Move quickly between stations.
Don't give yourself more than
30 seconds to recover from
each exercise. You can also
hop, skip, or bounce aball
between stations.
 A Bear
Grylls

Sample workouts
_ Here are some suggestions for different workouts. You can also design your own
circuit depending what you want to work on. Choose a mix of exercises for strength
and flexibility, and always warm up first.
Re Src “mi

|Aerobic worked (aí fFlexi workoul (8 minute

e Warm up stretches - 2 min: oe Neck stretch— 30 seconds pe
e Starjumps- 1 min . TS 2 A e High and low - 1 mins ie ha
e Shuttle runs — 2 mins ee e Side stretch— 30 seconds E
e Forward step-up — 1 min a e Arm circles — 30 seconds
_ e Bicep curl - 1 min o Waistrotation— 30 seconds fell

e Squats — 1 min e Diagonal stretch — 1 min

_ @ Press-ups — 1 min th e Hip circles — 30 seconds
e Skipping — 1 min y e Foot circles - 30 seconds.
. ® Jogging on spot with per s e Touch toes while sitting = 1 min EB
knees = 1 min tá me. puese on En = 1min Dun
© Cool down stretches -1min

RETTET E ey ER AE

- Fun workout (12 minutes) . Killer workout (12 une

e Warm up stretches - 2mins _ e Warm up stretches S2 mins
-e Hula hoop — 1 min i e Burpees — 1 min 3
e Bunny hops - 1 min = e Squatjumps — 1 min
e Rope skip— 2 mins e Shuttle runs — 2 mins i
_ @ Cartwheels or handstands — 1 min e Plank — 1 min
_ e Ball juggling — 1 min ó e Press-up — 1 min
e Crab — 1 min e Side step-up — 1 min
e Leapfrog or e Pull-ups - 1 min
wheelbarrow race — Dips - 1 min
E -2 mins re === ool down stretches - 1 min |
| Cool down stretches = a min / eee

Bear summary < á

| like to do short and sharp workouts. | often use body weight exercises, performed
at high intensity for short periods of time, a quick rest, then onto the next exercise. If
you do this for 20-30 minutes, then spend a few minutes stretching at the end, you
will build strength, aerobic fitness, and flexibility.
GAMES FOR FITNESS
Fun and games can help build your fitness too! Ball and flying disc
games tone your muscles and improve aim and coordination, while
races and other running games will build your aerobic fitness, lower
body strength, and flexibility.

French cricket
You need a cricket or tennis bat
and atennis ball. One person bats,
the rest are fielders. The fielders’
aim is to hit the batter’s legs below
the knee with the ball. The batter
cannot move his or her legs, but
uses the bat to defend them. If
the batter hits the ball, the fielder
who recovers the ball bowls from
that spot. If the ball is caught, the
batter is out and the catcher is the
next to bat.

Football or hockey
These are team sports, but you
don’t need loads of people to
play football or hockey. Three
people can take it in turns to
shoot and be in goal. Four or
more people can split into two
teams with two goals.
 A Bear
Grylls

Sharp shooter
Players take turns to shoot a
basketball at the high hoop. If you
score, you get a point. The other
players have one try to score from the
same position and gain a point. You
then spread out and try to score from
different positions. The first to
10 points wins.

Down down
You need a tennis ball. Stand in a
circle and throw to one another. When
a person misses afair catch, they go
down on one knee. If they manage to
catch next time they stand up, but if
they miss again they go down on two
knees, then one elbow, two elbows and
finally on the chin. If you miss on your
chin you're out!

Flying disc
You need an open space. To throw the
disk, stand sideways on and hold the
disc flat. Pull your arm back and then
flick the wrist as you throw to another
player. You can catch with one or two
hands or even on one finger. Throw the
disk at a slight angle to curve it through
the air.
Chain tag
One person is “it”. When “it” tags
another player, the two players link
arms and chase after everyone else
together. Before long, there will be
a long line of catchers, all trying to
catch the remaining players. The only
people in the chain who can tag are
the people on each end.

Stick in the mud

Choose one or two people to be “it”. When the
catcher tags you, you have to stand still with
your legs apart. You can be freed if another
person crawls through your legs. Choose
another catcher when everyone is stuck.

Fun races
Races such wheelbarrow, egg and
spoon, sack, and three-legged races
are all great for building endurance
— and a lot of fun! Why not come up
with lots of different races and split
your friends or classmates into two or
more teams for a sports day?
 % Bear
Grylls

Ball relay
; You need two teams, a selection of
balls of different sizes, two hula hoops,
and two sacks. Place each team’s balls
inside the hula hoop and the sack at
the far end. Each player picks up one
ball, races to the far end, and puts it
in the sack, then races back again.
The last player picks up the sack and
brings it back. When all the balls are
safely back in the hoop, that team
has won.

Sponge relay
You need two sponges and four buckets.
Each team has a sponge and full bucket
of water, with an empty bucket at the far
end. Each player has to take a sponge
full of water to the far end, wring it into
the empty bucket and race back. Speed
is important, but the team with the most
water in the far bucket wins.

Leapfrog
Leapfrog can be a fun relay game. Everyone
but the last player bends over with their hands
on their knees. The last player hops over
everyone in front, then takes their position
at the front of the line. The new person at the
back of the line goes next. You win when all
your team have hopped.
GLOSSARY
Aerobic - Exercise that requires oxygen, which makes the heart and lungs
work harder.

Alveoli (singular: alveolus) - The tiny air sacs in the lungs which allow oxygen
to seep from the air into the blood, and carbon dioxide to seep out.

Anaerobic - Exercise that requires more oxygen that is supplied by

breathing, which makes the body release stored oxygen.

Artery - One of the large blood vessels that carry blood from the heart to
the rest of the body.

Asthma - An illness which causes difficulties with breathing.

Biceps - The muscles in the upper arm that flex the elbow.

Capillary - A tiny blood vessel.

Carbohydrates - A group of nutrients found in foods such as fruit,

vegetables, and grains. Carbohydrates provide much of our energy.

Cardiovascular - Relating to the heart and blood vessels.

Contract - To get shorter.

Diabetes - An illness which results in abnormal sugar levels in the blood.

Endorphin - One of a group of natural body chemicals that produce

feelings of well-being.
 A Bear
Grylls

' Hamstrings - The tendons at the back of the knee.

Immune system - The organs and chemicals in the body that fight
infection and disease.

Inhaler - A medical device that delivers medicine which helps people

with asthma breathe more easily.

Metabolism- The natural processes that take place within the body to
maintain life.

Nutrient - A substance that provides nourishment.

Pedometer - An instrument that measures the number of steps you take.

Protein - A nutrient found infoods such as meat, fish, milk, eggs, nuts,
and beans, that allows cells and the body to work.

Quadriceps - The large muscle in the front of the thigh that helps to flex
the leg.

Resting pulse - The pulse or heart rate when a person is resting.

Stamina - The ability to keep going during physical exercise.

Tendon - A stretchy fibre that connects a muscle to a bone.

Triceps - The muscles in the upper arm that straighten the elbow.

Vein - One of the large blood vessels that carry blood from the body
back to the heart and lungs.
 Discover more amazing books in
the Bear Grylls series:
Perfect for young adventurers, the
Survival Skills series accompanies an
exciting range of colouring and activity
books. Curious kids can also learn
tips and tricks for almost any extreme
situation in Survival Camp, explore
Earth in Extreme Planet, and discover
some of history’s greatest explorers in
the Epic Adventures series.

Conceived by Weldon Owen in partnership

with Bear Grylls Ventures

Produced by Weldon Owen, an imprint of Kings Road Publishing

Suite 3.08 The Plaza, 535 Kings Road,
London SW10 OSZ, UK

Copyright © 2018 Weldon Owen, an imprint of Kings Road Publishing

WELDON OWEN
Editor Susie Rae
Designer Shahid Mahmood
Contributor Jen Green
Illustrator Julian Baker
Cover image © Ben Simms 2018
Printed in Malaysia
24681097531
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system
or transmitted in any form by any means, electronic, mechanical, photocopying, recording or
otherwise, except brief extracts forthe purpose of review, withoutthe prior
written permission ofthe publisher.

Disclaimer
Weldon Owen and Bear Grylls take pride in doing our best to get the facts right in putting together
the information in this book, but occasionally something slips past our beady eyes. Therefore we
make no warranties about the accuracy or completeness of the information in the book and to the
maximum extent permitted, we disclaim all liability. Wherever possible, we will endeavour to correct
any errors of fact at reprint.

Kids — if you want to try any of the activities in this book, please ask your parents first! Parents — all
outdoor activities carry some degree of risk and we recommend that anyone participating in these
activities be aware of the risks involved and seek professional instruction and guidance. None of the
health/medical information in this book is intended as a substitute for professional medical advice;
always seek the advice of a qualified practitioner.

A WELDON OWEN PRODUCTION. AN IMPRINT OF KINGS ROAD PUBLISHING.

PART OF THE BONNIER PUBLISHING GROUP.
 DCPL9000065770
SURVIVAL SKILLS HANDBOOK

EXERCISE
sá N

a
Get ready to keep fit and have fun in the wild with
Bear Grylls
e
Learn why exercise is so important and discover
some great games and workouts to stay in top shape
e
Includes step-by-step instructions and tips from Bear

ISBN 978-1-7869-606

81786"9