Getting Started.
If you’re just starting out on an exercise routine, it can be challenging, especially if your new to fitness or have been inactive for a while but when you’re ready, with the right strategies you can get started.
Getting Started:
Start Small and Build Gradually.
- Begin with short sessions (10 – 15 minutes) and gradually increase intensity and duration. You can walk for 5 minutes – turn around and walk back, then gradually build up your time frame.
- Choose low-impact activities at first, like walking or stretching if you’re a beginner. If you have issues withstanding on your legs, you can sit on a chair or side of your bed and do leg stretching, any form of movement is good.
Set Clear and Realistic Goals.
- Decide what you want to achieve (e.g. weight loss, strength, endurance) and remember to accept weight loss, and body strengthening takes time. Incorporating strength training into your routine is beneficial, even if your primary goal is weight loss or cardiovascular fitness – Strength training helps build muscle, which can increase your metabolism and improve overall body composition. You could start with body weight exercises like squats, push-ups, and lunges, gradually adding resistance with weights as you become stronger.
- Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound). Having a specific goal gives you motivation and direction. It’s better to exercise for shorter durations than to have sporadic, intense workouts.
Find an Activity you Enjoy.
By choosing activities you enjoy, this increases the likelihood that you will stick with your routine!
- Try different types of exercises – walking, yoga, swimming, or strength training. You could exercise for 20 minutes three times a week, and gradually increase the duration and intensity as you become more comfortable. Walking for 2 days, swimming for 2 days and strength training for 2 days. Mixing it up, gives variety.
- Doing something fun makes it easier and you will be keen to get going and helps with consistency. Prioritize enjoyment over intensity in the beginning.
Schedule Your Workouts.
- Treat exercise like an appointment. If you can’t make it for any reason, reschedule straight away and commit.
- Find a time that fits your routine and set it at that time daily. You could fit it in the mornings before your shower, going for a walk after dinner.
Make It Convenient.
- Choose home workouts if going to the gym feels overwhelming. You would be surprised the activities you can do at home. Using your dinning chair for help with squats and stretching. Use the wall for lunges and stretching and wall pushups.
- Keep workout gear accessible to reduce excuses. Try to wear lose clothing that is comfortable.
Use The Buddy System.
- Exercise with a friend or family member, as this can boost motivation and accountability.
- Join a class or online forums. There are many good videos to guide fitness on YouTube that you may find very enjoyable as well!
Track You Progress.
- Keep a journal or use an app to track workouts. There are quite a few apps out now for running and walking, which monitor your heart rate as well.
- Celebrate small wins that you achieve to stay motivated. This helps boost your confidence and motivation to continue your fitness journey plus you deserve it!
Listen To Your Body.
- Avoid overexertion, rest when needed. You will feel some muscle soreness at the beginning, but sharp pain or prolonged discomfort are signs you need to rest or adjust your workouts. Remember, hydration, proper nutrition and good quality sleep are essential for a successful fitness plan to work!
- Focus on consistency rather than intensity to begin with.
Incorporate Exercise into Daily Life.
- Take the stairs, walk more, do stretching breaks, park further away from shops.
- Make movement a natural part of your day.
Stay Flexible and Have Fun.
- If you miss a session, don’t be hard on yourself – get back on track.
- Keep things interesting by switching up your routine.
All the best!