Tips to help you start an exercise program
In last week’s blog we looked at research that indicates how taking a small amount of exercise on a weekly basis can significantly reduce the chances of depression, and just as a follow up we would like to give a few hints to those who would like to start a fitness routine.
For those who wish to start an exercise programme, there are a number of challenges. For example, it can be hard to take that first step and actually begin doing something, while not being sure what exercise to take and how long to spend are also factors that put people off. One of the big questions is knowing how much exercise we need, particularly when starting a new routine and this issue is addressed by Rachael Rettner in How to Start an Exercise Routine and Stick to It who points out that:
According to the most recent physical activity guidelines from the U.S. Department of Health and Human Services (HHS), adults should get 150 minutes (2.5 hours) of moderate-intensity physical activity per week. There are many ways to divide up those 150 minutes over the course of a week, but most experts recommend breaking up that time into 30 minutes of physical activity, five days per week
The good news is that expert opinion suggests that the recommended 30-minute block does not have to be continuous. Three sessions of ten-minutes over the course of the day can be as effective, so that could be as simple as walking from your car to work, taking a walk at lunchtime and walking back to your car after work. Alternatively, if your fitness levels allow you to take more strenuous exercise such as running then 75 minutes over the course of a week can be as effective as 150 hours of a low intensity work-out.
The advice for those starting an exercise program can be narrowed down to a couple of simple points that include picking an exercise you enjoy, start slowly and build up gradually, find something that suits your daily routine and stick with it.
Here are a few tips that will help you build exercise into your lifestyle:-
Make a plan
When starting out it is important to make a plan both short term and long term. Know what you are going to do each day before you get up, rather than just deciding on the spur of the moment. Having clear goals will help keep you motivated and prevent you from finding an excuse not to exercise. It may also help to set weekly targets. Assessing your fitness levels will also help you find a routine that suits.
Build it up gradually
Having made the decision to exercise one of the main problems is that we try to do too much too soon. Be realistic in what you take on and don’t expect immediate results but if you start with small steps that you can build up gradually. This will mean you are much more likely to stick with the routine and enjoy the activity.
Pick something you enjoy
There are lots of different types of exercise that we can try such as walking, running, hiking and cycling or even something more strenuous. You don’t have to pick one and stick with it – so try different things to see what suits and perhaps even a mixture might suit you best. Don’t pick something just because somebody else is doing it.
Create a daily routine
We are all pushed for time in the modern world but that doesn’t mean there are no opportunities for exercise. You can walk to the shop or school, park a little further from work, and if you haven’t time to go to the gym find some exercises you can do at home. Many people use an exercise bike while watching television. Be creative – there are many ways!
Strength training
Building in even a small amout of strength training to your routine – perhaps two days – can be a great benefit. Building muscle mass burns calories, and makes up for the natural loss of muscle mass with age, while also reducing the risk of osteoporosis.
Keep notes
Keeping a log book can be a great benefit especially when starting out. Write down what you have done and how long you spent doing it. This will help motivate you by seeing what you have achieved and help to challenge yourself the next time. It will also help set realistic long term goals.
Listen to your body
An exercise routine is meant to be a benefit so if it is causing problems you have to listen to your body. If you are suffering from pain, nausea, dizziness or shortness of breath you may be pushing yourself too hard so take a break. While it is important to stick to a routine, do not be afraid to take a day off if you are not feeling well.
Exercise with a friend
Having an exercise buddy can make the routine much more interesting and will help ensure you don’t find an excuse to take a day off. You can help encourage and motivate eachother by setting goals and sticking to them. Even if you don’t have an exercise buddy, tell somebody your plans and goals and this will also help you adhere to them.
Take exercise seriously
Make sure exercise is one of your daily priorities. If you don’t attach importance to it then it will be easy to skip a session and you won’t feel the benefits. Very soon you will have forgotten about it altogether.
So don’t waste any more time thinking about it. The sooner you get started the sooner you will feel the benefits.
References
How to Start an Exercise Routine and Stick to It By Rachael Rettner
Your Exercise Routine: How Much Is Enough? By Heather Hatfield
About Metrifit
Metrifit is an athlete monitoring system that gathers subjective and objective information from both coaches and athletes in a simple but effective manner with intelligent visualization helping coaches and athletes to act on that data. Why not have a look at our Ready to Perform product and gain insight on the physical and mental state of your athletes through our daily wellbeing questionnaire? To find out more visit our Metrifit Product Overview page or get in touch for a free demo.
Erik Helland
Director of Strength & Conditioning and Head Strength Coach Men’s basketball, University of Wisconsin
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