1.
Make a decision to start. Make an agreement with yourself
and your family that you are going to start an exercise program. It
is important to have the help and support of those around you. They
will encourage you when you want to stop and hopefully, by your
example, you will motivate them to start their own fitness programs
as well.
2. Go easy at first. One of the
biggest mistakes people make is that they start at too high a level
of exercise. Be realistic in assessing your fitness level now, not
how you remember yourself in high school. One of the biggest
reasons a program fails is because it is simply too difficult in
the beginning and after a few sessions, the individual is not only
too sore to move but discouraged. In the beginning don't worry
about how much you do but how many times per week you do it. Start
with three to five times per week.
3. Don't make it too
complicated. People sometimes join health clubs and
undertake complex exercise regimens. You don't need fancy programs
and equipment to start exercising. Walking is one of the best forms
of exercise you can do and only requires a good pair of shoes and
some time. Remember, sometimes you have to walk before you can
run.
4. Schedule your workouts.
One
of the most frequent excuses people use for not starting a program
is that they don't have the time. While it may be difficult to find
the time, you need to do it. Set aside 30-45 minutes a day starting
today. If you can't find 45 minutes, try to find 20 minutes
twice a day. Working out will help keep your metabolism boosted for
longer periods throughout the day. Consider using lunchtime for
exercise. It's a good time of day for a workout and will help curb
your appetite.
5. Nutrition is important.
Try to stay away from fats as
they slow down your metabolism and decrease your motivation. Fats
generally make you sluggish and contribute to weight gain. Be aware
of fad diets. They usually don't work and can be unhealthy. We all
know which foods are good for us; we just have difficulty staying
away from the bad ones. If you are unsure about proper nutrition,
please consult a good nutritionist.
6. Stretch before you exercise so you
don't end up sore after working out.
Stretching can not
only prevent some muscle and tendon injuries but can decrease some
of the initial soreness that is not only uncomfortable but can be
one of the reasons for quitting an exercise
program.
7. Music and making working out
fun.
I believe music is an important part of an exercise
program. Put on your favorite upbeat tunes to get your feet moving.
It's so much more difficult to stay unmotivated when you've got
great music playing. Before you know it, your workout will be over.
8. Find a program that's right for
you.
Just because the jock down the street runs 15 miles a
day, doesn't mean that you should consider that approach. Some
people like aerobics, others yoga, while others just like to walk.
All are beneficial if they keep you going and motivated to continue
with your exercise program.
9. Stay hydrated.
Keep up with
your water intake. Dehydration can lead to muscle cramping and
soreness. Please remember to drink plenty of water before, during
and after your workout.
10. Just do it.
We are always
talking the talk about getting in shape. Now it's time to walk the
walk. Make the commitment to your health today and set an example
for those around you. An energetic happier you is just around the
corner.
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