How to Start Exercising Regularly

Admin

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Get in shape and improve your overall health by learning how to start exercising regularly. Discover tips on setting realistic goals, such as starting with just 10 minutes of physical activity a day.

"A healthy mind in a healthy body"

Motivation

Our bodies are designed to move, legs and arms are necessary for locomotion, allowing us to walk, run, jump, and climb. Regular exercise plays a vital role in preserving overall well-being, both physically and mentally.

Regular physical activity helps you to:

Strengthen muscles and bones, improve cardiovascular health, and boost the immune system.
Reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.
Promote good mental health, and can help to reduce stress and anxiety.
Increase your energy levels, and improve your mood.
Positive impact on our brain.

Lack of physical activity can lead to a variety of health problems, including:

Obesity: Physical inactivity can lead to weight gain and obesity, which increases the risk of heart disease, diabetes, and other chronic health conditions.
Cardiovascular disease: Regular physical activity can help lower the risk of heart disease by improving circulation, strengthening the heart, and reducing blood pressure.
Diabetes: Physical inactivity is a major risk factor for type 2 diabetes, and regular exercise can help prevent and manage the disease.
Cancer: Lack of physical activity is linked to an increased risk of several types of cancer, including colon, breast, and endometrial cancer.
Osteoporosis: Regular exercise can help build and maintain strong bones, reducing the risk of osteoporosis.
Poor sleep: Lack of physical activity can disrupt sleep patterns and lead to insomnia.

I suggest considering physical activity as a straightforward task, simply moving your body.

Privacy in Your Personal Fitness Journey

People often feel self-conscious about their bodies and fitness levels when starting a new exercise routine, and may not want others to see them or judge them.

Sharing personal information about your exercise routine or progress with others can make you feel vulnerable and exposed.

Here are a few suggestions:

Exercising in a private room at home or designated exercise area.
Scheduling exercise time for when others in the household are not present or busy.

Start Small and Persist

If you're new to exercise, it's important to start with small, manageable goals. This can be as simple as taking a 10-minute walk every day.

Choose exercise that is simple to execute and does not necessitate a lot of space or equipment.
Find an activity you enjoy: The key to sticking with an exercise routine is to find an activity that you enjoy. Whether it's swimming, running, cycling, or something else, make sure you're doing something that you look forward to.
Set a schedule: One of the best ways to make exercise a regular part of your life is to set a schedule. This can be as simple as setting aside 30 minutes every day to exercise.
Find a workout buddy: Having a workout buddy can help keep you motivated and on track.
Incorporate small exercises into your daily routine, such as taking the stairs instead of the elevator or doing squats during commercial breaks while watching TV.

Stick with your chosen exercise.

Goals and Progress

To progress with your exercise routine, it's important to set specific, measurable, and achievable goals. As you achieve these goals, you can then set new and more challenging ones.

5 goals for starting your exercise journey:

Taking the stairs instead of the elevator when possible.
Walking for 30-40 minutes a day, at least 3 days a week.
Holding a plank for 30 seconds, working up to a minute over time.
Doing at least 10 push-ups and 10 squats every day.
1 pull-up, it can be challenging, but with consistency and the right approach, you can work your way up to 10 pull-ups.

Set an achievable goals.

Here are a few ways to progress with your exercise routine:

Increase the duration or intensity of your workout: As you become more fit, you can gradually increase the duration or intensity of your workout. For example, if you currently walk for 30 minutes a day, you can gradually increase that to 40 or 60 minutes.

Add variety to your workout: Doing the same exercises over and over can lead to boredom and a plateau in your progress. Try incorporating new exercises or activities, such as swimming, cycling, or weightlifting, to challenge your body in different ways.

Increase the weight or resistance: As you become stronger, you can gradually increase the weight or resistance of the exercises you do. This will help to continue challenging your muscles and promoting growth.

Track your progress: Keeping a record of your progress, such as by tracking your weight, measurements, or strength levels, can help you see the progress you're making and stay motivated.

When exercise is fun and enjoyable, it is more likely to become a regular part of your routine, as opposed to feeling like a duty. By finding activities that you enjoy and that make you feel good, you are more likely to stick with it and make it a sustainable part of your lifestyle.

Reward Yourself

View each exercise as a step towards your goal, and reward yourself at every milestone. Don't wait until you reach the end to celebrate, savor the journey along the way. Give yourself a pat on the back every time you finish a workout and remind yourself that you're making progress.

Some ideas for rewards include:

Buy a new workout outfit, piece of equipment or a new water bottle.
Plan a fun day trip or weekend getaway.
Take a break and indulge in a favorite meal or dessert.
Treat yourself to a new book or movie.
Give yourself a day off from exercise and do something that you enjoy.
Treat yourself to a massage or spa day.
Keep a progress journal and when you reach a certain goal, take a look back and see how far you've come.

It's crucial to ensure that your rewards align with your objectives, values, and are something you genuinely desire and will relish. Additionally, it's vital to avoid rewards that could undo your progress like consuming a whole cake or neglecting exercise for an entire week.

Family Activity

Once you passed the first level, you can set a time for family activity.
It is a formative and enjoyable time that contributes a lot to family life.
Choose exercises that is easy enough for everyone to do, the goal is to instill habits and move the body, not to win the Olympics.

There are several ways to integrate exercise and family activity:

Have a family fitness challenge with rewards for meeting goals.
Turn household chores into a game or competition.
Plan family walks or bike rides together.
Team sports like soccer or baseball.
Backyard games like frisbee.
Take a hike or go on a camping trip together.
Yoga or fitness classes together

Family activity.

Selecting Exercises

When selecting exercises, it's important to consider your personal goals and physical abilities. If you're new to exercise, it's best to start with low-impact activities such as walking

It is advisable to select exercises that have widespread popularity.

If you haven't found an exercise that you enjoy or that works well for you, there are a few things you can try:

Keep looking: There are countless exercises out there, so don't give up if you haven't found one that you like. Keep searching and experimenting until you find something that works for you.
Try different formats: Exercise can come in many forms, such as group fitness classes, personal training, home workouts, or outdoor activities. Try different formats until you find one that you enjoy.
Be patient: Finding the right exercise can take time. Be patient with yourself and don't give up on your goals. Remember that the most important thing is to stay active and moving, no matter what form that takes.

Choose the right workout for you.

Creating A Visual Reminder

Creating a visual reminder for your exercise routine can help you stay on track and motivated. One way to do this is to write your exercises on a small note or card and place it in a conspicuous place where you will see it often, such as on the fridge, on your bathroom mirror, or on your computer monitor.

This note can list the exercises you want to do each day, along with the number of reps or sets you want to complete. You can also use color coding or symbols to help you quickly identify which exercises you need to do.

Note as a visual reminder.

Exercise Ideas

Walking - Simulate walking or walk in at home for a period of time.
Running - Simulate running.
Jump - Simulate a jump on a rope.
Head - looks up and down and to the sides.
Shoulders - movement of the shoulders.
Sitting - sit and stand on a chair.
Elbow Stretching.
Crunches.

Videos

You can use videos to start exercising is to find instructional workout videos online, such as on YouTube or fitness apps. These videos can provide guidance on proper form and technique for various exercises, as well as offer different workout options for different fitness levels.

When using videos to start exercising, it's important to remember that everyone's body is different and what may be a warm-up for one person may feel like an intense workout for another.

It's important to not push yourself too hard and to only choose exercises that are good for you.

Tips for using videos to enhance your exercise Routine:

Put the video in slow motion to learn how to perform the exercise correctly.
Follow along with the video and pause it when needed to ensure proper form and technique.
Use the videos as inspiration and don't feel obligated to follow them exactly.

Short activity (5 minutes).

Back and shoulder exercises (12 minutes).

Yoga (10 minutes).

Warm up from top to bottom (10 minutes).

Summary

Starting and maintaining a regular exercise routine:

Motivation - regular physical activity is essential for maintaining overall health and well-being, both physically and mentally.
Start small - start with an easy and reasonable exercise to perform.
Progression - start with a manageable amount of exercise and gradually increase the amount over time.
Movement - keep in mind that the goal is to get your body moving and active.

Remember that starting a new exercise routine can be challenging, but it's important to be patient and consistent. With time and dedication, you will see improvements in your fitness level and overall well-being.

It is recommended to periodically re-read this article to refresh these points.