Getting Back on the Fitness Bandwagon
Did you resolve to get in shape this year? We all know how challenging sticking to a new fitness routine can be, especially if it’s been a long time since you’ve consistently exercised. Use these tips to prepare yourself to make sustainable changes and overcome obstacles that can derail your plans.
1. Easy does it. Yes, the high-intensity workouts we see on television commercials look tempting because they promise extreme results. But if our bodies aren’t ready for hard core workouts, trying to start a high-intensity routine can backfire, leading us to give up out of pain, frustration, or exhaustion.
Take it from one of our favorite personal trainers, Luis Bermudez of Reliquum Fitness, “If you’re starting out and the workout is so hard that you’re sore for five days and can hardly go to work, you can’t function. It has to be a process of slow inclusion, and not one where you have to put everything else aside to reach a fitness goal. There has to be a balance.”
So strive for balanced, consistent workouts. Start with a reasonable routine (like 30 minutes of moderate-intensity cardio or strength or flexibility training, four to six days a week), and work your way up to more variety and intensity in your exercise.
- Find balance within your workouts. Prevent boredom and aches and pains by balancing cardio, strength, and flexibility.
- Warm up! Do yourself a favor by warming up with some easy dynamic stretching. Your workouts will feel a little easier if your muscles are loose, and you’ll lessen your chance of pain and injury.
- Get your cardio. Walking, running, cycling, the elliptical, aerobics, dance classes, pickup basketball, swimming…whatever you enjoy is great! Try a variety of activities to challenge yourself.
- Resistance training. Strength training doesn’t have to mean bulking up. On the contrary, it can help you slim down and tone up, plus it’s critical to your long-term well-being.
- Flexibility and balance. We often neglect these crucial components of fitness, but they’re important for our overall well-being, particularly as we age. Tight muscles and poor balance can set you up for chronic pain or injury. Try weaving in stretching, balance exercises, or yoga and Pilates.
- Cool down. Don’t just stop and call it a day. Take a moment to tend to the muscles you’ve used by doing some cool-down stretches (like these from Fitness Blender). Also, use these cool-down moments to congratulate yourself for completing a workout and making healthy choices.
2. Schedule it in. Treat exercise like any other appointment, and schedule it into your day. Remember, even a short workout is better than none at all. Don’t let yourself skip a workout because you don’t have a full hour, or can’t make that 5pm class. Pencil it in where you have time, even if it’s just 20-30 minutes per day, and treat exercise as seriously as you would any other important commitment.
3. Complement exercise with some daily activity. Sit all day for work? Then be sure to sneak in extra movement into your day. Even a daily workout can fail to counteract the effects of sitting all day. So find as many opportunities to move during the day as you can. Taking a walk, taking the stairs, doing stretches in front of the TV, tidying up the house — all movement counts!
3. Prepare for the motivational slump. As Forbes.com details, everyone goes through a “honeymoon” period when they’re motivated to make changes, but a “fight-through” period is lurking in the future, and during that period, sticking to your new routine gets tough. The key is to keep your foot on the gas. With each small “battle” you win when your new habits are tested, you strengthen your resolve and increase your ability to stick to your new routine.
5. It’s ok if you miss a workout here or there. First, don’t beat yourself up. There’s no room for negative self-talk in the motivated mind. The key is not to let missing a workout derail you! Missing a day only matters in the overall scheme of things if you let it change your habits.
So, if you miss a workout, rather than falling off the wagon, use the slip up to remember why you started new habits, and as fuel to get back to your healthy ways asap. Take a breath, enjoy your day or evening, and then set that alarm or pack your bag for tomorrow’s workout.
Thinking of joining a gym, taking a yoga class, trying a boot camp, or starting any other fitness activity? Be sure to check out LifeBalance discounts on exercise.
Disclaimer: We encourage anyone who would like to start a new fitness routine to consult with a medical or fitness professional before beginning.
