How to Start Exercising
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It’s that time again! The time to dust off your old exercise equipment, lace up your tennis shoes and get to work getting in shape! If you’re like many of us, getting and staying in shape can be a challenge throughout the year. When you’ve taken a long enough break, getting started again can be a daunting task, but there is a right and safe way to get back into your exercise groove.
The Mayo Clinic shares a 5-step plan to get you started. Check it out!
1. Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
How many standard or modified pushups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference, just above your hip bones
Your body mass index
2. Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
Create a balanced routine. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefits and to assist with weight loss or maintaining weight loss.Even small amounts of physical activity are helpful.
Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Build activity into your daily routine.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint.
Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. Consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.
4. Get started
Now you're ready for action! As you begin your fitness program, keep these tips in mind:
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired.
Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Find activities you enjoy adding to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
5. Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again, every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. Campbell County Health Rehabilitation Services provides a wide range of services to get you on the right track to a healthy and more fit, you. Our therapists work to help you reach your goals and function at your highest level whether at home or at work.
To find out if Rehabilitation Services can help you on your exercise journey, call us at 307.688.8000 or visit our website for more information on what we do!