Exercise! How to begin

Thinking of getting into exercise? Congratulations – your body will thank you in so many ways, it’s ridiculous! 

Some of the benefits of exercise are:

  • It helps to maintain healthy bones, muscles and joints
  • Increased ability to perform physical work
  • Increased range of motion or flexibility of joints;
  • Improved symptoms of anxiety and depression
  • Improved sense of well being;
  • Increased muscular strength;
  • Improved sleep patterns and levels of anxiety.
  • Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer and diabetes.
  • Helps control weight, develop lean muscle and reduce body fat.

I haven’t met anyone yet that doesn’t want their body to look good!

The problem is fitting time and motivation for exercise into busy lives.  It’s much easier to announce “I’m getting fit this summer” than it is to actually go through with that statement and get your body looking good.

How do I get started: Exercise Tips for the Absolute Beginner

First of all you have to want to get things going.  Nothing will happen if you sit around waiting for it!

Nothing will happen if you go for a jog today, then sit around for the next two weeks thinking about getting fit…

The key is to commit yourself into a routine and lifestyle that you will be able to follow through with – change your mindset to focus on the benefits of exercise, and just get started! – These are the first steps for your success.


credit: craigmdennis

Here are some links to get started with exercise:
How to start walking for exercise
10 Benefits of Exercise, and How to Start Doing It
The couch to 5k running plan
How to Go From Sedentary to Running in Five Steps

How to persist with exercise, and make it a habit

From WebMD:

1. Do a variety of activities you enjoy. Remember – there’s no rule that says you have to go to a gym or buy equipment.  Having a variety of activities — weight lifting, walking, running, tennis, cycling, aerobics classes — will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person. The social aspect of exercise is important, and can help you stick with it – people will often feel like missing a day or two here and there, but will often be more reluctant to let a partner down.

3. Make exercise a priority. It has to be a non-negotiable – just get out and do it before you can talk yourself out of it.  There’s another advantage to making exercise non-negotiable – friends and family members learn that it’s part of your identity, and give up saying things like, “Why don’t you take it easy today?”

4. Exercise first thing in the morning. Experts agree that a morning schedule is best. If you go to a gym, it should be located between your home and work. “Exercise, take a shower, and you’re energized for the day.”

5. Or, exercise on your way home from work. The next best thing to exercising first thing in the morning is to do it on your way home from work.

6. Exercise even when you’re “too tired.” Chances are, you’ll feel better after exercising -It energizes us.  You breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.

7. Log your activity. Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.

8. Be aware of all the indicators of progress. It’s great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted.

But there are many other progress indicators, such as:


credit: QuietDangst
  • Getting a good night’s sleep.
  • Thinking more clearly.
  • Having more energy.
  • Realising your muscles aren’t screaming after you’ve helped a friend move furniture.
  • Seeing your resting heart rate drop over time.
  • Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides, and blood sugars.

9. Walk with a pedometer (or a dog). If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.  Try using a pedometer, and gradually working up to 10,000 steps a day.  Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day – increase your steps each week.

10. Reward yourself. Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you’ve wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.