7 quick tips to start an exercise program
Ready to start an exercise program? That’s great, but there are several steps you need to take if you want your exercise regimen to be successful.
one. Determine your readiness for exercise. There are two items to consider before starting an exercise program. The first is your physical preparation. The only way to determine if you are physically ready to exercise is through a medical exam. Tell your doctor that you want to start a fitness program and you want to make sure you are healthy enough to start. The second consideration is your mental preparation. Specifically, you need to consider the likelihood that you will stick with an exercise program once you start. Research has identified several factors that are related to long-term success, including previous exercise experience, high self-confidence regarding exercise, a positive outlook on exercise, an awareness of the positive health benefits of exercise , the support of family and friends and convenience. The more factors you have going for you, the more likely you are to be successful in your fitness program.
two. Focus on more activity, not a formal exercise program. You do not need to be physically active to increase your fitness and improve your overall health. In fact, the American College of Sports Medicine has emphasized that 30 minutes of moderate physical activity (eg, walking, playing golf) on most days is enough for significant health benefits. While this won’t prepare you for running a marathon or touring the Tour de France, you will achieve a higher fitness level than a sedentary person. You will also feel better.
3. Select an exercise that you really enjoy. Maintaining a long-term exercise program is highly correlated with enjoying that program. You will almost certainly quit smoking if you don’t enjoy your exercise regimen! So be sure to select the activities that you really like. Remember, you have a variety of activities to choose from, such as walking, biking, running, lifting weights, skating, dancing, golf, handball, tennis, racquetball, basketball, and many more.
Four. Learn to exercise safely. The main reason exercise programs fail is injury. An injury can include significant damage to muscle tissue, such as a sprain, or relatively minor muscle damage that manifests itself in the form of pain. Either situation can lower your motivation to exercise. So whatever activity you choose, make sure you learn how to do it safely and take it easy, especially in the beginning.
5. Exercise with others. Boredom is another common reason exercise programs fail. One way to overcome this problem is to exercise with friends. This provides several benefits including a sense of camaraderie, a positive social experience, and the ability to push each other to higher levels of performance. Remember, for this to work, you need to find an exercise that all participants can enjoy, and it will need to be adapted to varying degrees of fitness.
6. Participate in organized fitness events. A great way to get motivated is to participate in an organized fitness event. On any given weekend, there are literally thousands of competitive and non-competitive fitness events geared toward a variety of physical activities. These include swimming, climbing, cycling, hiking, running, walking, skating, and racket sports. Pick an activity that you really enjoy and join in with a friend.
7. Prepare for setbacks. No matter how successful you are with your exercise regimen, you will experience setbacks. There will be missed workouts, bad eating days, and plateaus where you just can’t seem to get better. Do not worry about it! Setbacks are inevitable, so recognize that they will happen and don’t be discouraged. Just focus on getting back on the show as soon as you can.