Perhaps you have always wanted to become more active, but never knew how to start an exercise routine. Regular exercise helps us stay healthier and happier.http://www.thedietchannel.com/Exercise-Tips-for-Couch-Potatoes-How-to-Start-a-Exercise-Routine-Today.htm The CDC recommends 2.5 hours of exercise a week as well as strengthening exercises.http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.htmlM These exercises can be broken down into ten minute increments, but the main idea is to get moving. Read below to find some steps and tips on starting an exercise routine in your life.
Exercise gives the body several benefits. Exercise can improve moods by stimulating the brain to release mood elevating chemicals.http://www.mayoclinic.com/health/exercise/HQ01676 Exercise combats chronic diseases such as type 2 diabetes, osteoporosis, and heart disease besides the more obvious benefit of weight management.http://www.mayoclinic.com/health/exercise/HQ01676/NSECTIONGROUP=2 People who exercise may see an increase in energy levels, better sleep, and a positive effect on their sex life.http://www.mayoclinic.com/health/exercise/HQ01676/NSECTIONGROUP=2
Disclaimer: The content in this page is not a substitute for professional medical advice. Please contact a medical professional before beginning any exercise routine.
Basic Exercise Equipment For Walking
Expertvillage provides a few basic equipment tips for walking. Lightweight walking shoes with a beveled heel will protect the feet. Comfortable and seasonally appropriate clothing will need to be worn for protection from wind and sun. A water bottle is also recommended to avoid dehydration. Optional items include music and a pedometer.
Step 1: Make the Commitment: Carve out Daily Exercise Time
The first step is making the commitment to a regular routine that includes exercise. Examine your lifestyle and time constraints to determine the best way to incorporate exercise into your day. To ensure that routine exercise is a priority, take a look at your calendar and book a daily exercise 'meeting' for yourself.
The CDC recommends that healthy adults get 150 minutes of moderate aerobic exercise weekly, and also do weight training type exercises twice a week. You don't need to block out large chunks of time; ten minutes several times a day is fine.http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Step 2: Choose an Activity: Enjoyable and Challenging (Matches your Fitness Level)
Learn how to take your pulse rate so you can keep tabs on your fitness level. Time yourself so that you can compare the time it took you to walk around the block last week to the time it took this week. This will help you to have idea of how fit you are, as well as helping you see your progress in a definite way.http://www.mayoclinic.com/health/fitness/HQ00171 Begin the exercises in a way that matches your fitness level and go at your own pace.http://www.mayoclinic.com/health/fitness/HQ00171
Begin a new exercise routine slowly. Walking, swimming, and biking are forms of exercise that can build stamina for more rigorous future exercise if that is your goal. If you are interested in weight training to develop muscle mass, you may want to consult with a personal trainer to learn proper technique.
Step 3: Set Goals: Specific, Measurable and Tangible
Set very specific, attainable goals for your exercise. When you reach your goals, create new more challenging ones. Perhaps increase pace, time or distance. Always be careful that your goals are specific, measurable and tangible. You must be able to see and feel your own progress to keep your exercise routine fun and exciting.
Step 4: Stick To it: Keep Things Interesting by Adding Some Variety but Maintaining Routine and Goals
Some of us enjoy group exercise. Others revel in a solitary run. These preferences will be your usual routine, but it can be good to mix it up sometimes.
If you find that your routine is getting stale, try something new—join a group of friends or an exercise class to help breath new life into your routine. Perhaps some quiet time biking or walking on a trail, maybe with the family dog, could be refreshing. Variety is also valuable for your body because a new activity will engage different muscle groups.
Maintain your exercise schedule and revisit your goals often to stay true to your healthy commitment of an exercise routine.
