Get in the Habit
The key to starting -- and sticking to -- a fitness regimen is to make a habit of doing activities that you look forward to and truly enjoy. The trick is to plan: An exercise habit doesn't form by accident; it requires scheduling and follow-through.Once you find activities you want to engage in, you'll find they keep your interest and prove enjoyable at the same time.
Pencil it In
How often and how long you exercise should be determined by your current health and weight and your long-term goals. Other factors that will influence your beginning schedule are age, flexibility, health, and lifestyle.It's very important to start out slowly, particularly if you have been inactive for a long time. If you do too much, too soon, you not only increase your risk of injury, but you're more likely to get burnt-out and give up exercise altogether.
The World Health Organization currently recommends an hour of moderate activity most days of the week to maintain a healthy body weight. It's important that you exercise only as often as you feel you should when you're starting out. Some weeks you might feel like working out most days; other weeks, you may only be able to handle two workouts.
Eventually, you'll want to set of goal of at least three 30-60 minute long workout at least three days a week.
Gradually increasing the duration intensity of your workouts will help your body become conditioned to regular exercise.
The most important part is to schedule your work out -- even if it's just 10 minutes. Go ahead and schedule it in your calendar or PDA just like you would any other appointment.
It All Adds Up
Experts says we should exercise 60-90 minutes a day, but if you find it hard to work out in one long stretch of time, adding additional activity adds up. Squeezing in five minutes here and 10 minutes there adds up to a full hour before you realize it!Let's take a look at some different types of exercise:
Cardio or Aerobic Exercise
Aerobic means oxygen is delivered to the tissues of your body; it helps to remove waste when done over an extended period. Cardio and aerobic exercise will help you burn fat and get those pounds to start peeling away.Aerobic exercise can include:
- walking
- exercise classes
- running or jogging
- dancing
Cardio exercise can include:
- rowing machine
- step machine
- elliptical trainer
- stationary bicycle
- walking on a treadmill
Other forms of exercise can help with toning your muscles (e.g. body sculpting), increasing muscle strength and endurance (e.g. strength-training) and flexibility (e.g. yoga).
How to Make Exercise Part of Your Life
Invest in Equipment
Buying exercise equipment doesn't have to break the bank. Check local thrift shops, classifieds, yard sales, and second-hand fitness stores (e.g. Play it Again Sports).Despite the temptation of "fat blasters" offered infomercials, most people find success with tried-and-true exercise equipment, such as exercise bikes or treadmills. If you're not ready to make that type of investment, it's o.k. to start small -- a step, resistance bands, or a set of hand weights are all a great start.
Join a Gym
Gyms offer a wide variety of exercise methods, including cardio machines such as step machines, low-impact aerobic classes, weight-lifting, indoor cycling classes, kickboxing and step aerobics classes.
Keep it Indoors
Options for working out indoors include exercise videos or DVDs, doing exercises such as squats or push-ups, dancing, using a stationary bike, and using a step.
Work Activity into Your Life
In addition to a regular, planned exercise, you can benefit from simply having more activity in your daily life.
Play with Your Kids
Play softball, volleyball, or kickball with the kids; go skateboarding with them (Elbow pads, anyone?), toss a football, play basketball, ride bikes together, play tag or musical chairs.
Do Housework
Clean out your closet or the garage, re-arrange your furniture, scrub the floors, clean our the gutters, change your bed linen, vacuum, wash your windows, sweep your porch or sidewalks.
At the Office
Park farther away from the door, take the stairs, get up and talk to people instead of e-mailing and phoning, file folders away as you're done with them rather than saving them for one trip, walk the perimeter of your office or in the parking lot at lunch.
