For people who want to be more vigilant about maintaining a healthy lifestyle, embarking on a dedicated regimen of exercise is a good place to start.
But the most challenging aspect of regular exercise for the uninitiated can actually be getting started.
Using the same principle that someone with an addiction shouldn’t try to quit “cold turkey,” going from a sedentary lifestyle to one with a regular exercise program requires a gradual elevation of activity. If you’ve spent the winter laying on the couch, you can’t expect to jump into exercise by running five miles in your first day off that sofa.
According to mayoclinic.com, at least 150 minutes of moderate-intensity aerobic activity a week is optimum for adults. If you can achieve 75 minutes a week of vigorous aerobic activity instead, that’s fine, too.
It’s important to set your own pace and not push yourself to exceed it, especially when you’re just starting out on an increased level of exercising.
For many, lack of adequate exercise levels comes not from an aversion to exercising, but rather from a simple lack of time. Adults leading busy lives, especially if they work in an office environment and are stuck at a desk eight hours a day and then are stuck in commuter traffic another hour or two a day, don’t always have the time to devote to proper fitness.
If this is the case, multitask by using a treadmill while also watching TV, or reading while riding a stationary bike. If you do work in an office at a desk job, get up and walk around for a few minutes every hour or two. Stretch your legs, get your blood circulating and your heart pumping.
According to mayoclinic.com, many people start exercising by jumping in head first and doing too much too fast. They don’t allow time in between for proper recovery, and they give up when their muscles and joints become sore or injured. Mayoclinic.com advises to plan time between sessions for your body to rest and recover.
The National Institute on Aging recommends strength training all major muscle groups at least twice a week. Avoid weight training the same muscle group two days in a row.
Other tips for getting started include setting realistic goals for yourself but then sticking to them, investing in proper workout attire—sneakers, shorts, breathable tops—and making your exercise regimen something to which you can look forward rather than something you dread. That could mean something as simple as motivating yourself with a specially programmed exercise playlist on your mp3 player or setting up a rewards system for yourself after you achieve your goals.