If you want to be fitter, the first step is to devise an exercise program that suits your needs. Consider how you can integrate calorie burning activities into your daily life and get the most benefit from them.
Telling your friends and family about the fitness goals you are setting yourself and encourage them to check up on how you are doing is a great incentive to keep going at our fitness plan.
But what if you have no idea where to start? Well, we got you covered with the following 7 fitness starter tips!
You do not have to go a doctor only when you are sick. You can go to them for advisory on fitness regime. Surveys have shown that just three hours of counselling by general practioners or other healthcare professionals over two years can help to transtorm the physical health of many former couch-potatoes.
However, busy general practioners are more likely to want to discuss immediate ailments than ways to improve your general health, so you may need to book an extended consultation for advice about getting fit.
Yes, walking. It may seem unlikely that such a low-key exercise as walking would have much effect on your weight but, hear us out : in one major study, a group of sedentary people were given a daily goal of 10,000 steps of brisk activity, as measured by their pedometers.
The results? They improved their fitness levels as much as a group that followed a traditional gym-based aerobic routine!
Overall, studies find that getting 8000 to 10,000 steps a day (about 8 km) helps you to lose weight, while adding to that another 2000 steps (an extra 1.6 km a day) helps you to maintain your current weight and stop gaining weight.
So if you have issues with obesity – walk to control your body weight.
Come morning, don’t think of anything else – just roll out of bed, brush your teeth, put some clothes on and get going.
Extensive research has shown that you are far more likely to get serious exercise if you do it first thing in the morning.
Conversely exercising in the late evenings could be over-stimulating and you may find it harder to sleep that night.
Before you stretch or do any other exercise, warming up should be an integral part of your routine. It increases blood flow, bringing oxygen and nutrients to the working muscles and joints, and makes them looser, more pliable and less susceptible to injury.
It also prepares your mind and body for activity.
Prepare your Spotify or Apple Music playlist to start with slow-moving music, followed by something a little faster and more vibrant, gradually building up to a burst of rapid-fire dance music.
This progressive exercise music helps you to work harder and tor longer than if you listen to either fast or slow music, or if you move from a fast piece to something slower paced.
Research has also revealed that listening to music while walking can help people to cover more kilometres in a given timespan.
Many people find it more fun to exercise with a friend than to go it alone. You can support each other and offer mutual encouragement.
You could run, walk, cycle or go to the gym or a dance class together. The important thing is that the fitness activity becomes a regular commitment that you both want to sustain.
There are so many ways to measure fitness that it’s hard to decide what matters. Weight? Body mass index (BMI)? Pulse? Is it distance covered, calories burned or minutes of activity?
For maximum motivation, focus on what concerns you most. Observe things like :
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