So you thinking of starting a fitness program, but do not know what to do or how to get started…
Being physically active have many benefits. It reduces your risk of chronic lifestyle diseases like diabetes, hypertension, heart disease, etc., improves balance and coordination, improves sleep habits and self-esteem, aids in weight loss and so much more!!
Here is a few simple pointers to get you started with your fitness plan:
Assess your fitness level:
Yes sure you might have some sort of an idea of how fit you are, but by assessing your current fitness level it can give you a benchmark against which to measure your progress. There are numerous ways to assess your fitness level (cardiovascular, strength, flexibility and body assessment), here are a few ways:
• 3 minute step test
•how many sit ups & push ups you can do in a minute
• how long it takes uou to walk 400m or run 2.5km
•How far you can stretch while seated on the floor with your legs in front of you
•measure your waist circumference, body fat % and muscle mass
If you still not sure how to measure your fitness level contact a fitness professional to help you.
Set realistic goals:
Are you starting your fitness plan to lose weight, run a race or to just be healthy and fit. Have clear and realistic goals. Don’t just say you going to exercise. Be clear: you going to exercise 3 days a week for minutes (Monday, Wednesday and Friday). Going running. Write down your goals and the steps you plan to reach those goals. Remember a written plan encourages you to stay on track.
Start low and progress slowly:
Don’t start where you want to be, start where you are and progress where you want to be.
Build activity into your daily routine:
To help get into the habit of being physical active, build activity into your daily routine. Take the stairs indtead of the lift. Park your car further away from the mall or work entrance. And most important schedule time to exercise like any other appointment.
Make sure you have thd right equipment:
If you planning to run a marathon make sure you have the right shoes. If you investing in exercise equipment, choose something that is practical, enjoyable and easy to use.
Always listen to your body:
If you feel pain, shortness of breath, dizziness or nausea. Take a break. You may be pushing yourself too hard. Remember to always consult your medical practitioner before starting a fitness plan.
Monitor your progress:
Retake your fitness assessment every 4-6 weeks. If you lose motivation, re-evaluate your goals, try new activities or get a buddy to exercise with you ☺
Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. Remembr that fitness professionals are there to help, support, motivate and guide you in your journey to a fitter and healthier life.