Starting an Exercise Program to Stay Fit
Most people want to take up a regular exercise regime but the problem is that majority of them are not aware from where to begin. It is important to chalk out a specific exercise program depending on the body type and requirements. When starting an exercise program, one needs to take care of every small and big thing and make it a routine to follow their exercise regimen regularly in order to get into proper shape they desire and remain fit and fine.
When taking up exercising, remember not to strain your body and leap on to some vigorous physical activity at the very beginning. Start off with some simpler exercise forms before you take on more heavy ones as it is important for the body to get used to new form of activity.
See your doctor before taking up exercises
If you have not been active for years or you suffer from different diseases such as heart disease or high blood pressure or any other ailment, it is important that you show a doctor before you take up any intense exercising program. Consult physiotherapist in case you have been suffering from arthritis or any kind of leg injury. Go for an exercise regimen only once the doctor gives his approval to ensure that you can exercise without any restrictions.
Start slowly and slow down in between
Before you start an exercise program, warm up your body to get ready for the physical action. Spend a few minutes warming up your body for taking any kind of activity. Shrug your shoulders, swing your arms or tap your toes lightly for warming up. Even before you star walking, it is better to warm up. Remember not to initiate an exercise regimen that requires vigorous movements. Take breaks in between when exercising or slow down if you have been doing exercises very rapidly. Stretch for a couple of minutes and cool down in order to protect your heart, muscles and to prevent your body from getting strained early on.
Chalk out a definite exercise program
Before you start exercising, do plan out what exercise you will follow and for how much duration will you take up those exercises. You can set out short term as well as long term goals. One short-term goal may be to walk or jog for 15 minutes three days for 2 weeks while a long term goal may be to walk for 30 minutes every day of the week for 5-6 months. Try different kinds of activities rather than sticking to just one and see which ones are giving you the most desired benefits.
Keep a track of results
Simply starting off an exercise regimen is not enough. One also needs to keep a tab on the progress when starting an exercise program. If you started a proper exercise regimen some time back to lose body weight, you may be surprised to find that you have lost a good amount of weight even though you never realized when following an exercise regimen. Keeping a journal of your activity will be good to see whether you are able to meet your short term or long term weight reduction goals.
Look for support from friends or family members
When following an exercise regimen, it will work in your favor if you can get active support from those around you in order to maintain proper discipline. Consider taking several fitness sessions from a qualified personal trainer in order to reach your desired fitness goals.
Moderate activities to perform
You can include some light physical activities even in your daily life besides simple exercises to cut down the extra flab. Washing your car or clothes, bicycling, dancing and even pushing a stroller are some moderate activities that can keep you physically active. Also include some vigorous activities like playing sports, jumping rope, running, weight training and cardiovascular exercises for weight control. Changing lifestyle habits will also bring about a good change in your body shape and keep you fit.
Safety tips to follow before starting an exercise program
- Do not exercise if you experience pain in the chest or left chest, heart, shoulders, joint, ankles or legs. Stop exercising if you are down with fever or break out in cold sweats or feel dizzy, A person having muscle cramps is also advised to stop exercise.
- By stretching unnecessarily for more than the required time allotted for exercise, you might hurt yourself
- Keep your body hydrated after exercise and therefore drink plenty of water before, during and after workouts in order to make up for the loss of water from your body in the form of sweats.
- Try and not exercise for 2 hours after a heavy meal.
- Wear proper clothes and shoes that are comfortable and allows you to weight-bearing activities without any problem.
Try and stick to the scheduled fitness regimen when starting an exercise program as accountability and motivation are crucial for getting the desired success in achieving your fitness goals.