Is getting active one of your New Year resolutions? Not sure how or where to start? Below is the review of an article posted by Exercise Right on 4 tips of how to start exercising for beginners.
1. What are your goals?
Is it to improve your overall health? Lose weight? Improve the symptoms of a chronic condition you live with? Complete a fun run? Get fitter to compete in a sport? Look better for a special event?
Goal setting is very important for exercise as it will provide you with an aim to work towards and should also give you a time in which to achieve them.
For example: - I want to lose 4kgs by the end of January - I want to play a full 90minutes of soccer without puffing - I want to commit to three 30 minute workouts a week
Once you have your goal, write it down and keep it somewhere you can see every day! Even better, share your goals with your family and friends so they can help you be accountable to achieve it.
2. What do you enjoy doing?
Once you have decided your goals, it’s time to work out the right exercise that will help you achieve this.
If you do something you hate you will be less likely to stick with it. Take time to investigate what exercise you might like to do. It’s also important to find something that not only makes you move, but also makes you WANT to move.
Exercise might not always be fun and exciting every time, but it’s important not to loath the activity. If you feel like it’s getting a bit boring, switch it up!
3. Make a plan and stick to it
Once you have your goals and have decided on the exercises you enjoy, it’s time to put together an overall plan. Perhaps crab a calendar and mark out your activities for the next month.
It may seem like a simple gesture, but it’s surprising how much having a plan will keep you motivated and on track to achieve your goals.
4. Start slow and progress
If you push yourself too hard, too fast you are more likely to fail. If you are starting from scratch, don’t be turned off if you develop a few aches and pains as your body will still be adjusting to the additional movement. If you are sore after you exercise don’t be worried, this is called DOMS (delayed Onset Muscle Soreness), which is perfectly nature and everyone can experience it.
Slowly start building yourself up to a higher level, allowing your muscles to adapt to what they are going through.
Effective exercise is taking your body out of its comfort zone and including a little ‘huff and puff’ but it should never be so painful that it puts you off or causes your body to break down.
You should also speak to a professional if you have any concerns. If you have lived with a chronic condition or have had major surgery or injuries, it is best to speak to an Accredited Exercise Physiologist or a Physiotherapist.
If you’re looking to start exercising and want to know how to do it safely then contact us today at Infinite Health Chatswood - Physiotherapy, Exercise Physiology & Massage Therapy on 02 9412 2222. If you would like to read more then feel free to click here for the full article.