How to start exercising when you’re out of shape!

Exercise is much more than an effort to change our appearance. It has to do with our mental and physical health and helps us improve our self-esteem, attitude and mood.

Starting working out can seem a bit overwhelming, especially if you are out of shape or have never exercised before. 

You might be wondering: What exercise should I do? How long and when should I do it?

10 tips to help you get started

1. Make the decision

It may seem obvious, but the first thing you need to do is decide that you want to start exercising regularly to improve your health.

2. Check your health

Get a health screening with your doctor especially if you are older and/or have underlying health conditions.

3. Set some goals

Whether your goal is to take the stairs instead of the elevator, or become a champion in a sport, set some goals so you hava a motive.

4. Find something you like

Choose a form of exercise that you enjoy. Whether it’s walking, swimming, cycling or a sport, if it’s something you enjoy, it will make it easier for you to reach your goal.

5. Put some activity into your day

Try to sneak exercise into your daily routine. For example, get off the bus a stop or two earlier.

6. Start slow

Make sure you start slowly and with low intensity so you don’t injure yourself or overdo it. Then you can gradually increase the volume and frequency.

7. Warm-up

Proper warm-up before exercise is a key to injury prevention.

8. Stay hydrated

Remember to drink plenty of water and stay hydrated. During summer months or in case you sweat a lot, you can have some electrolytes with you.

9. Listen to your body

If you feel that what you are doing is too much, then take a break or rest. This is especially important in the first few days when you start exercising and you may have little or no endurance at all. However, it’s amazing how quickly you can gradually improve your fitness, so don’t give up.

10. Have a balanced diet

Along with regular exercise, a healthy, balanced diet is key to good health. Eating well will also give you more energy to exercise!

How to put more movement in your life

Many of us may not have the ability or time to visit a gym. Let’s see how we can combine physical exercise with everyday things we do at home.

• During video calls or when talking on the phone, walk around the house instead of sitting.
• Instead of bend over during chores, do a squat for every item you lift. Remember to use your legs and not your back.
• Do household chores – like vacuuming – more often, alternating arms as you go.
• While making your morning coffee or while cooking, do some push-ups on the kitchen counter.
• When cleaning windows or surfaces in your home, make large circles with your hands. Be sure to use both hands.
• Set your alarm or phone reminder every hour to remind you to get up and stretch your muscles a bit.

How to make exercise more fun?

• Invite a friend: Choose a friend with energy and mood.
• Try group fitness classes: Find a coach who is knowledgeable and enthusiastic.
• “Play” a sport: Find a sport you used to do when you were younger eg football, volleyball, tennis and take it up again.
• Distract yourself with TV, videos and music: Watch TV shows or listen to your favorite playlist every time you exercise.
• Record your stats: Create a wall chart and record your exercise activity eg measurements, timing, weight etc.

How to stop making excuses

• “I’m very busy”

Even if you’re pretty busy, you can fit 10 to 15 minutes of exercise into your routine. If you don’t have any time on weekdays, you can increase your exercise time on weekends.

• “I’m very tired”

Studies have shown that physical activity reduces fatigue and boosts energy levels. Regular exercise will rejuvenate you and make you feel more energetic.

• “I’m too old or my health is not good enough”

Even if you are elderly or have never exercised before, physical activity can improve your health. If you feel you cannot exercise, consult your doctor before starting.

• “I’m not an athletic guy”

If you don’t like gyms or working out at home, find easy ways to exercise like walking, cycling or doing more chores around the house.

Remember that when we exercise we improve our cardiovascular health, build muscle and reduce the risk of disease. Take care of your body and make exercise a priority in your life.

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