Spring has sprung and if you’re looking to get back in shape now is a great time to get started on a physical activity program . When setting up your exercise program try to incorporate both aerobic and strength exercises, or better still combine these two together for a fat burning workout.
In addition to aerobic activity and strength training, you may wish to include other forms of exercise in your physical activity program. Alternatives to traditional exercise provide variety and fun. They may also help reduce stress, increase muscular strength and flexibility, and increase energy levels. Examples of these exercises include yoga and Pilates.
Here are my top tips for a safe and successful exercise program:
(1) Check with your doctor. If you have a chronic health problem, such as obesity, diabetes, heart disease, or high blood pressure, ask your doctor about what type and amount of physical activity is right for you.
(2) Start slowly. Incorporate more physical activity into your daily routine and gradually work up to 30 minutes per day to improve health, 60 minutes per day to lose weight, or 60 to 90 minutes per day to manage weight.
(3) Set goals. Set both short-term and long-term goals to keep motivated.
(4) Set rewards. Setting rewards is just as important as setting goals. Celebrate every success – you earned it!
(5) Track progress. Keep an activity log to track your progress . Note when you worked out, what activity you did, how long you did the activity, and how you felt during your workout. Also, record the days that you did not workout and what may have caused you to change your routine. Keeping a journal is often cited as the difference between success and failure – write it down.
(6) Think variety. Choose a variety of physical activities to help you meet your goals, prevent boredom, and keep your mind and body challenged. If you just do one exercise day in and day out eventually you will get bored and stop doing it. Plus adding variety to your exercise program will allow you to focus on different muscle groups.
(7) Be comfortable. Wear comfortable shoes and clothes that are appropriate to the activity you will be doing. Remember function over style.
(8) Listen to your body. Stop exercising and consult your doctor if you experience chest discomfort or pain, dizziness, severe headache, or other unusual symptoms while you work out. If pain does not go away, get medical help right away. If you are feeling fatigued or sick, take time off from your routine to rest. You can ease back into your program when you start feeling better.
(9) Eat nutritious foods. Choose a variety of nutritious foods every day. Remember that your health and weight depend on both your eating plan and physical activity level. Healthful foods will give you the energy you need to be active.
(10) Get support. Encourage your family and friends to support you and join you in your activity. Form walking groups with coworkers, play with your children outside, or take a dance class with friends. In other words find a fitness buddy .