Starting An Exercise Program A recent study from the University of Missouri-Columbia.showed that when adults with chronic illnesses were given behavior-changing strategies, they significantly increased their activity levels. That was not the case when they were given information intended to change their knowledge and beliefs about exercise. For example, I'm a big believer in writing down and tracking your activity, that way you can boost awareness and motivation for exercise.
Victoria's Tips to Get Moving! 1. Set Specific, Manageable Goals. For example, plan to exercise for 20 minutes, three times a week. And don't forget to track your progress by writing it down. 2. Use a Variety of Daily Reminders. Schedule your exercise sessions on your calendar like any other appointment. Also make sure you have your gym bag in the car, or leave your walking shoes by the door to remind you to get moving. 3. Set Up a Non-Food Reward System. To reward yourself when you accomplish one of your fitness goals - such as staying on track with your exercise for a full week or month -- treat yourself to a movie, massage, or pedicure. 4. Invest in a Good Pair of Workout Shoes. Make sure they have good cushioning and arch support and feel so good that you'll look forward to putting them on. Sales associates at many of the sports stores can help you find a good pair. Try to stay away from fashion shoes that you find at generic shoe stores. And don't forget to replace them when the old pair starts to lose their support -- usually about every three to six months. I like to buy two pairs of shoes and switch off between them. 5. Find a Buddy, a Class, or a Group. When someone is depending on you and striving for the same goals, this helps motivate you. Not only that, it just makes exercise more fun. 6. Start Slowly. Most people try to do too much when they begin exercising. It's OK to break up your exercise into segments throughout the day. Even small quantities of exercise and activity add up to big benefits. Consistency is the key! Begin with 10-15 minute chunks of activity, several times daily. Just fit it in whenever you can. 7. Just Walk. One of the easiest ways for most people to work in exercise is to walk. Wearing a pedometer adds extra motivation by keeping you working toward a goal each day. This works particularly well for people who have a sit-down job or live a generally sedentary lifestyle. Although you could aim for 10,000-15,000 steps a day, many people will want to start with 5,000 steps or less, and work their way up over time. And you don't need to use weights on your arms or legs when you walk. Your body should not be doing continuous movement with added weight to the joints. Check out my video walking demonstration at the top of this page. 8. Get Back to Basics. Don't think youneed fancy equipment to get a great workout. Some fitness experts believe the gyms of the future will move away from elaborate exercise machines. Fitness trainers, like myself, are going back to basic equipment like medicine balls, free weights, Swiss balls, and kettle bells. 9. Use Multiple Muscle Groups. This is my favorite because it's more time efficient, fun and I burn more calories. When you work more than one muscle group at a time and use full-body movement as much as possible, it takes less time to do a thorough weight-training workout. For example, try doing squats (lower body) combined with dumbbell shoulder presses (upper body). The bonus? Using full-body movements burns tons of calories in a short amount of time. 10. Use Whatever Gets You Going. Some of us need a little something extra to keep us exercising from week to week.For some, this could be working out with an mp3 player, iPod, etc. For others, it could be listening to books on tape as you walk, or watching favorite TV shows while you use the treadmill or stationary bike. Use whatever gets you going! ©Copyright 2009 by Babu Productions LLC. |
|||||||||
