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7 Quick Tips for Starting an Exercise Program

Ready to start an exercise program? That’s great, but there are several steps you need to take if you want your exercise regimen to be successful.

1. Determine your readiness for exercise. There are two elements you should consider before starting an exercise program. The first is your physical readiness. The only way to determine if you are physically ready for exercise is through a medical exam. Tell your doctor that you want to start a fitness program and you want to make sure that you are healthy enough to start. The second consideration is your mental readiness. Specifically, you should consider how likely you are to stick to an exercise program once you start. Research has identified several factors related to long-term success, including past exercise experience, high self-confidence related to exercise, a positive view of exercise, an awareness of the positive health benefits of exercise, family support and friends, and ease. The more of these factors you have in your favor, the more likely you are to have success in your fitness program.

2. Focus on increased activity, not a formal exercise program. You don’t have to engage in vigorous physical activity to increase your fitness level and improve your overall health. In fact, the American College of Sports Medicine has emphasized that 30 minutes of moderate physical activity (eg, walking, golfing) on ​​most days is sufficient to achieve significant health benefits. Although this will not prepare you to run a marathon or ride the Tour de France, you will achieve a higher level of fitness than a sedentary person. You will feel better too.

3. Select an exercise that you really enjoy. Maintaining a long-term exercise program is highly correlated with enjoyment of that program. You will almost certainly quit if you don’t enjoy your fitness regimen! Make sure you select activities that you really enjoy. Remember that you have a variety of activities to choose from, such as walking, biking, running, weightlifting, skating, dancing, golf, handball, tennis, racquetball, basketball and many more.

4. Learn how to perform the exercise safely. The single biggest reason exercise programs fail is injury. An injury can include significant damage to muscle tissue, such as a sprain or the relatively minor muscle damage that manifests itself in pain. Any situation can reduce your motivation to exercise. Therefore, whatever activity you choose, make sure you learn how to perform it safely and take it easy, especially in the beginning.

5. Practice with others. Boredom is another common reason exercise programs fail. One way to overcome this problem is to practice with friends. This creates several benefits, including a sense of camaraderie, a positive social experience and the ability to push each other to higher levels of performance. Remember, for this to work you need to find an exercise that all participants can enjoy, and you need to accommodate different degrees of fitness.

6. Participate in organized fitness events. A great way to motivate yourself is to participate in an organized fitness event. On any given weekend, there are literally thousands of fitness events, competitive and non-competitive, focused on a variety of physical activities. These include swimming, climbing, cycling, walking, running, hiking, skating and racquet sports. Choose an activity that you really enjoy and take part in it with a friend.

7. Prepare for setbacks. No matter how successful you are with your fitness regimen, you will experience setbacks. There will be missed workouts, days with bad food and plateaus where you just can’t improve. Don’t worry about it! Setbacks are inevitable, so recognize that they will happen and don’t get down on yourself. Just focus on getting back on schedule as soon as you can.

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