Incorporating exercise as part of your weekly routine can be one of the best things you do for your health, but it can seem overwhelming and daunting. This list will help keep it simple so you not only add into your routine, but keep it as part of your routine.
Remember, it takes 4 weeks for your body to start to become more efficient at exercise and for you to start to feel a change, 8 weeks for you to see a difference and 12 weeks for everyone else. So stick with it, it will all be worth it!
Ease into it
You’re excited to get started with a new workout plan and want to start strong. You’re ready for day one and give it 100%, ending your workout feeling completely exhausted. While initially that may have felt good, little benefit will be given. You wake up the next day too sore to move, unmotivated to do another work out and mentally frustrated that on day 2 you already have to change your plan.
It is best to ease into a new workout routine. Your first workout, when looking at an intensity scale of 1 to 10 (10 being your maximum effort) start at a level 5. A moderate intensity will allow you make adjustments as needed. If after 24-72 hours you still feel great from the workout, you know you can increase your intensity without risking negative side effects. On your next workout increase your intensity slightly, and re-check-in with yourself. Workout of the Week #88 is great workout routine for a novice exerciser.
Balance out your activity
Don’t overwhelm yourself, keep it simple. Plan your workout week and include days of rest for a flexible schedule. If you plan to workout 5 days a week with 2 rest days, let those rest days be floater days. Don’t be too rigid in the beginning; you are still learning how to fit exercise into your daily routine.
While exercising try to do at least thirty minutes of activity. This can be cardio, strength training, yoga/Pilates, etc. Have fun with your choices!
Set realistic goals
Writing down your goals will help keep you motivated and accountable. However, it is important that the goals you set are realistic – you don’t want to set yourself up for failure. It is best to have long-term and short-term goals and break goals into achievable units. See my article about Goal Setting.
Always warm up!
Warming up is essential to any successful exercise program. A warm up will help prepare the body; it will reduce your risk of injury, reduce your level of perceived exertion and help you recover faster. Warm up for about 5 to 10 minutes before engaging in activity. Warm ups can include light cardio, dynamic stretches or anything else that will prepare you for the activity ahead. See my warm up routines: Workout of the Week #83 and Workout of the Week #76.
Hydrate
Your body is made up of mostly water, the more water you consume the better your body will run for you. Being properly hydrated before you work out will help you feel better overall. It is recommended to drink at least 8oz of water every 15 minutes you are engaging in exercise, including 15 minutes prior to physical activity. If you are unable to drink water while exercising, try to still reach your daily water intake goal – it is recommended to drink half your body weight in water each day (ex: 200lb person should consume 100oz of water a day).
Keep it fun!
Having a workout partner always makes exercise more enjoyable and will encourage you to stay consistent. Find a friend to partner up with or have your favorite music /TV show on in the background. Especially in the beginning, distracting the mind is sometimes the best way to get through a workout.
You can’t out exercise a bad diet
There are A LOT of diet trends out there and food intake tends to be the most challenging aspect of goal achievement. Don’t overthink your diet. Try to eat fruit and vegetables often, protein with each meal, as little pre-made meals/take out as possible and make sure water is your main fluid intake. If you’re looking for more information on diet, my article about Mindful Eating is a great place to start.
Ask for help & make a plan
Don’t be afraid to ask for help. Fitness professionals love to help others find their love of fitness. Hiring a personal trainer will help you achieve your goals in a timely and safe manner. When looking for a personal trainer always look up their credentials and ask them questions. No question is a dumb question. You are putting your health and safety in their hands, make sure you trust them and you have good rapport.
