Congratulations on taking that first step towards a better life! It can be daunting to start anything new, most especially an exercise program. There are a few things to consider when starting out on your journey that will reduce stress and increase success.
Where Do I Start? Exercise: 101
Your first step when beginning an exercise program is identify why you want to do this in the first place. While I would never dissuade someone willing to improve their lives, intention is important to sticking with your plan and seeing it through to the end. If your motivations are not pure, then you might be doomed to fail.
We have all done it – made an impulsive decision to start a new project, without planning thoroughly and considering the commitment involved, only to see it fail. I know that has happened to me – too many times. And do you know what our excuse is: “I knew it wouldn’t work. I should not have wasted my time. Well, I tried.” But did you really?
Here is something to consider – making a change is HARD. But it is SO WORTH IT!
Your first step – determine your intention. Once you figure that out, you’ll have a better idea of how to make your change and what you’ll need to do to stick with it. Understanding your intentions can help you identify methods that you can be passionate about and therefore more likely stick with it.
DETERMINE YOUR INTENTION
If your goal is to feel little bit better tomorrow than you did today…
Maybe your goal is to shed a few pounds so that your knees don’t hurt so much as you carry your kids up the steps to bed…
Or perhaps your goal is to bounce back from that health crisis that had you sidelined last year…
…then you are in the right place!
This article is dedicated to everyone who wants to be better today than you were yesterday.
So here are 7 considerations for someone who wants to start an exercise program from scratch. A Beginner’s Guide to Exercise
1. Establish your goals: run a marathon, lose 10#, fit into your favorite pair of jeans, feel less stiff in your knees/back/hips/shoulders. All those will factor into what you should do and how you’ll proceed.
2. Share you goals with someone you love. It has been a well-established truth that writing down your intentions and sharing them with someone you trust makes you more likely to stay committed. And when you are committed – you succeed!
3. Consult your physician or physical therapist before embarking on a new exercise journey, especially if you have had issues with your heart, lungs, joints or other major systems of your body. You need to determine safe strategies to protect yourself while you are improving yourself.
→ If this is you: Consider visiting a physical therapist for an evaluation to determine a safe starting point for your journey into health. Did you know: most states within the US permit an evaluation and even treatment by a licensed physical therapist without a referral or prescription from your physician? Call your local PT to inquire and receive an individualized program. Click here to find a physical therapist.
4. Start slow and set a short-term goal. Everyone is aware of the couch to 5K programs that are available for aspiring runners. Your journey into exercise is no different. You likely will not be able to walk 1 mile, do 50 jumping jacks, squat 100# or bike 5 miles right away. The set intermediate goals and begin to work through them. Each success will fuel you to continue.
5. Don’t focus solely on cardio or strength development – make sure that flexibility is an integral component to any exercise program. Did you know: as we age, we lose flexibility and balance earlier than strength?
→ Start with some type of dynamic stretching – consider jumping jacks or perhaps standing hip flexes if you have bad knees, proceed into a basic strength routine that targets several muscles groups at a time, then end with some type of cool down stretching. Don’t be concerned about the volume of activity, but instead by the quality of activity.
6. Commit to proper technique. Understand not only WHAT you are doing, but HOW to do it properly. Many injuries occur regularly by people who are not focusing on proper technique and pace. Every exercise has a specific purpose – add only those that provide value to your routine and help you accomplish those goals you set for yourself and keep yourself healthy.
7. Commit the time to making your body better. Invest in yourself and your dividends will be plentiful! Avoid exercising for the sake of exercising or just to “get it done.” Commit a reasonable amount of time to focus on your breathing, focus on your form, and to be present. You do not need to spend hours exercising, as research has shown that at least 10 consecutive minutes are necessary for measurable and sustainable gains. So spend 10 minutes at a time jumpstarting your exercise routine. You can build to 10 minutes (or more!) 3x per day!
PRO-Tip: Consider dividing cardio and strength into separate days to aid in recovery and prevent injury from overuse. Beginner’s Guide to Exercise
Pace yourself! It will take time to develop a program that is both safe and effective for you. But once you do, you’ll be able to enjoy the result of your efforts and achieve the goals you set for yourself.
Looking for some ideas? Videos coming soon!
Good Luck!
