Where to start—exercise tips Start slow with something you enjoy Exercise with someone to keep motivatedOvercome barriers with some easy tipsThey say that weight loss involves 80% diet and 20% exercise. Just because exercise is supposed to account for only one fifth of weight loss doesn’t mean it should be neglected. Here are some tips for getting started on an exercise program if you are carrying a few extra kilos. So lace up those runners and get active! Take every opportunity to reduce sedentary time and to increase active time Instead of watching TV, why not take a walk after dinner? If the weather prohibits walking, stand up and jog on the spot or do some stretches in the front of the TV. Set aside specific time for physical activity Everybody these days seems to have a busy schedule but it’s important to make sure you set aside specific time, preferably at the same time every day, for physical activity. Start with activities, locations, and times you enjoy. Some people might like walking in their neighbourhood in the morning. Others may prefer an exercise class at a gym after work. If necessary because of time constraints or because you find it easier, break up your daily activity goal into smaller amounts of time. Just make sure the shorter sessions are at least 10 minutes long. Exercise with someone Try enjoying physical activities with friends or family members. Exercising with another person or people often helps keep you motivated and allows you to mutually encourage each other. Start slow You don’t have to immediately sign up for a marathon. Start with an activity you enjoy and that you feel capable of doing regularly. Walking is always a good place to start. Overcoming the barriers When you’re getting started it’s easy to come up with reasons—some legitimate and some plain old excuses—for not exercising. Below are some tips for overcoming some of the more common obstacles. Barrier: I just dont have time to be physically active Solution: Identify available time slots. Monitor your daily activities for one week. Identify at least three 30‐ minute time slots you could use for physical activity. Barrier: I dont have anyone to go with me Solution: Try and develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club. Barrier: Im so tired when I get home from work Solution: Schedule physical activity for times in the day or week when you feel energetic Barrier: I have so much on my to do list already, how can I do physical activity too? Solution: Plan ahead. Make physical activity a regular part of your daily or weekly schedule by writing it on your calendar. Keep the appointment with yourself. Barrier: Ill probably hurt myself if I try to be more physically active Solution: Consult with a health professional or educational material to learn how to exercise appropriately considering your age, fitness level, skill level and health status. Barrier: Im not coordinated enough to be physically active. I cant learn something new at my age! Solution: Select activities requiring no new skills, such as walking, climbing stairs, or jogging. Barrier: My job requires me to be on the road, its impossible for me to exercise Solution: Stay in places with swimming pools or exercise facilities. Or find an exercise DVD that you enjoy and request a DVD player with your room. Barrier: I have small children and its impossible to have time to myself for exercise Solution: Trade babysitting time with a friend, neighbour, or family member who also has small children. As children get older, family bike rides or walks might be another option.
Posted on: Mon, 26 Jan 2015 00:24:16 +0000
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