Whether you want to lose weight or feel better, starting a fitness program can improve your quality of life. It only needs a little effort. Exercise can improve sleep, self-esteem, blood pressure, and overall health. It can also improve your sleep. But how do you get started?
Stay Motivated
If you want to make exercise a habit, it helps to find ways to fit it into your schedule with ease. For example, if you struggle to get up at 5:30 a.m. to go for a run before work, try scheduling shorter but more frequent sessions throughout the day. Getting help and support from other people can also improve your fitness program. For some, this means finding a workout buddy, scheduling workouts, or enrolling in workout classes in San Jose. It’s harder to hit the snooze button or skip a movement when you know that someone else will be left waiting for you. If you are having trouble staying motivated, revisit your goals and think about why you started exercising in the first place. You may want to beat a personal best time in your next 5K or build the stamina needed to play with your kids without exhaustion. Keeping these goals in mind can give you renewed motivation. It’s also good to periodically change your exercise routine to keep things interesting.
Get Moving
Achieving a fitness program starts with defining a plan and setting personal goals. Whether you want to look lean, lose weight, or improve your health and well-being through physical activity, a successful fitness program requires commitment and dedication. Exercise can help reduce chronic diseases such as heart disease and diabetes. It can also increase energy, improve mood, enhance sleep patterns and boost self-esteem. However, getting started can be intimidating. Taking it slow and setting attainable goals will make the journey more manageable. Start small. Don’t jump into the gym and lift much weight on Day 1. Instead, try walking around the block a few times a day or going up and down the stairs a few times. Even better, consider a workout option that mixes high-intensity activities and low-intensity recovery sessions, such as high-interval intensity training. This type of workout can burn many calories in short bursts, keeping you moving without the pain or discomfort that could discourage you. And remember to include rest and recovery days in your routine.
Get a Plan
The most important thing to remember is that fitness is a process. It takes a long time to get into shape, and there will be setbacks along the way. That’s why creating a program that will keep you on track is crucial. A good fitness plan includes a variety of exercise styles, rest days, and an overall balance that works for your schedule. A balanced diet, adequate hydration, and appropriate warming and cooling are also crucial. Once you’ve created a schedule, it’s essential to post it somewhere visible. Whether on your fridge, in front of your home computer, or near your workout clothes, seeing your schedule will help you stick with it. Finally, be sure to set realistic goals. Half of all new exercisers ditch their programs within the first year, and many are driven by unrealistic expectations like looking great for their class reunion. Instead, focus on working within your limits and gradually getting stronger. Also, try bringing a workout buddy. Studies show that people are more likely to stick with their routines when someone is waiting for them at the gym.
Get a Routine
Whether your goals are to get leaner, improve athletic performance or feel more energetic, developing an effective fitness program is essential. Achieving your desired results requires commitment and patience, but with a little work, you can make exercise a part of your daily routine. Start by choosing a mode of exercise that feels fun for you. It might be as easy as taking dancing, walking, or hiking courses at your neighborhood gym. Research shows that people who enjoy exercise are likelier to stick with it. Establishing a routine for warming up and cooling down is also important. It prepares your body for the workout and reduces your risk of injury. Stick to it daily once you’ve found a time that works for you. Over time, this will help turn your workout into a habit. It will keep you from using excuses like “I’m too tired” or “I didn’t sleep well.” Remember, you didn’t get out of shape overnight, so don’t expect to change your body overnight.
Check with Your Doctor
There is a lot of advice about whether or not you should check with your doctor before starting an exercise program. It is a good idea to be safe and err on the side of caution, especially for older adults. A doctor can provide a pre-exercise screening that will give you a sense of how physically fit you are and can suggest which type of activity is best for you. They can also help you create an exercise routine that is realistic for your level of physical fitness. For example, a beginner should start walking and gradually increase the time spent exercising. At the same time, an experienced exerciser might benefit from a well-rounded program that includes muscle and bone-strengthening exercises. Ultimately, the type of exercise you choose is less important than finding a way to make your fitness program a part of your daily life. It will keep you motivated in the long run and prevent boredom. It will, in turn, increase your likelihood of sticking with your fitness program.