HOW DO I START EXERCISING WHEN I NEVER HAVE BEFORE??
Starting to exercise after never doing it can seem like an intimidating task, but it’s essential for maintaining a healthy lifestyle. Exercise has been shown to improve physical and mental health, increase energy levels, and reduce the risk of chronic diseases. If you’ve never exercised before, it’s important to start slowly and gradually increase your activity levels. This guide will provide you with tips and guidelines to help you start exercising and stay motivated.
Consult with a Healthcare Professional
Before beginning any new exercise regimen, it’s important to consult with a healthcare professional to ensure that it is safe for you to do so. They can advise you on any precautions you need to take or exercises to avoid based on your individual health needs. If you have any underlying health conditions or injuries, they may also recommend modifications to your exercise program.
Set Realistic Goals
Setting realistic goals is an essential part of starting an exercise program. Goals can help keep you motivated and give you a sense of accomplishment as you progress. However, it’s important to set goals that are attainable, so you don’t get discouraged if you don’t see results right away. For example, if you’ve never exercised before, a goal of running a marathon in three months may not be realistic. Instead, start with smaller goals such as walking for 30 minutes a day or completing a beginner’s workout program.
Choose Activities You Enjoy
One of the most important factors in sticking to an exercise program is choosing activities that you enjoy. If you dread going to the gym, you’re less likely to stick with it. Try out different types of exercise until you find one that you enjoy. Some options include walking, jogging, swimming, cycling, dancing, or yoga. You can also try out different classes at your local gym or community center to see what you like.
Start Slowly
When starting an exercise program, it’s important to start slowly and gradually increase your activity levels. This will help prevent injuries and allow your body to adapt to the new demands you’re placing on it. Start with shorter workouts and low-intensity exercises, and gradually increase the duration and intensity over time.
Incorporate Strength Training
Strength training is an important component of any exercise program, as it helps build muscle mass and increase metabolism. It also helps improve bone density, which is especially important for older adults. You can incorporate strength training into your exercise program by using free weights, weight machines, or resistance bands. Bodyweight exercises such as push-ups, squats, and lunges are also effective.
Find a Workout Partner
Having a workout partner can help keep you motivated and accountable. You can encourage each other to stick to your exercise program and make it a social activity. It can also make exercising more fun and enjoyable.
Track Your Progress
Tracking your progress can help you stay motivated and see how far you’ve come. You can track your progress by keeping a workout journal, using a fitness app, or simply writing down your goals and how you’re progressing towards them. Celebrate your accomplishments along the way, whether it’s completing a new workout or reaching a new milestone.
Stay Hydrated
Staying hydrated is essential for exercising safely and effectively. Drink plenty of water before, during, and after your workout to prevent dehydration. If you’re exercising outdoors in hot weather, make sure to drink even more water and take breaks as needed.
Warm-Up and Cool Down
Warming up before exercising and cooling down afterward can help prevent injuries and improve performance. A warm-up should include five to ten minutes of light activity, such as walking or stretching, to get your body ready for more intense exercise. A cool-down should include five to ten minutes of low-intensity activity, such as walking or stretching, to gradually bring your heart rate back to its resting level.
Listen to Your Body