
Getting STARTED is the hardest part of building exercise into your healthy lifestyle. Use these steps to help you start on the right foot. They will naturally aid with the second hardest part: making it a consistent part of your lifestyle - this is where the real rewards lie. While these tips may not be rocket science, you’d be surprised how many of us don’t think to implement them.
Set yourself up for success
Set a SMART goal (AKA, Specific, Measurable, Achievable, Realistic, Timely). Plan a specific time and day to begin. What, when, where and for how long? Drink plenty of water, the day before! Don’t plan to start the day after a night on the town, you’ll hate yourself, and never want to workout again. The goal is to plan something achievable, that’s a little bit challenging, but not so much that you won’t want to do it again. Set out your exercise shoes and clothes, water bottle etc. the night before. Put it on your calendar and set your alarm. Plan time for post recovery, shower, etc. You want the first 3-6 weeks to be as simple and successful as possible, to form a habit. The place most people fail in the SMART goal department is that they don’t start with something Achievable or Realistic. (See the next step for more on this).
If possible, plan your workout in the in the morning. You’re way less likely to cancel your exercise @ 6 am before work to go hang out with friends or because you’re working late on a project. A lot of parents have success with getting in their exercise before the kids are even awake. However, you know YOU best. If you’re totally NOT a morning person, then maybe lunchtime is better for you. Just know that the later in the day our exercise occurs, the more chances you have for some interruption, conflict or distraction. So be prepared to tell your friend you can’t go out to lunch because you’re dedicating this time for your health.
Start Small and Progress Gradually.
DO NOT, I repeat, DO NOT crush your workout the very first day, week or even month. You are trying to establish a habit. Something that you want to keep doing for the LONG HAUL. For example, don’t go from 0 to a 5 mile run the first week. You’re likely to injure yourself, and definitely be too sore to repeat it. Also, don’t expect to go from working out 0 days a week to 7 days a week. It’s fantastic to have big goals and dreams. Create your big WHY. Post it on your mirror and everywhere you can as a reminder. But also remember that there are a million steps in between the vision and achievement of any goal. That’s normal. One day at a time, one step at a time. Consistency. It may not be glamorous, but it’s how you’ll actually get there without jumping ship from injury, overtraining or stressing your adrenal system. Think about where you are right now. If you’ve been completely sedentary for the last 10 years then accept and be ok with the fact that it’s going to take time. That’s OK. The turtle gets the prize in this case.
For example, if you’re pretty sedentary, I’d start with 30 minutes of exercise, 2x a week. It should feel challenging, and make you a little bit sore, but not so much you can’t walk the next day following every workout. Do that until it feels fairly easy and then add a 3 day and so on. Gradually building up to 45 minutes of exercise (movement that makes you sweat and breath heavy), 6-7 days a week is a great goal.
Love IT!
People often ask me what is the BEST form of exercise? While I believe resistance training is the best form of exercise for a myriad of reasons, that is not what I tell them. I say, "do something you love, or pair it with something you love". If you hate running then don’t have that as your one and only plan of exercise. Try lifting weights, dancing or yoga. There are so many ways to move these days. While I do recommend some form of resistance training for stronger bones, longevity and a hundred other health reasons. It isn’t the only thing I do for my routine. I run, practice yoga, dance, hike, bike etc.
If you are going to do something like running, (and you hate cardio, but your heart needs it), listen to your favorite podcast or music while doing so. Incorporate some squats, planks and pushups every so often during your run to mix it up and keep it interesting. Your bones will thank you, and you’ll burn more calories and fat if you add in some resistance. Try a H.I.I.T (High Intensity Interval Training) class. If that sounds daunting, remember that a skilled instructor will help you scale the exercises to YOUR ability.
The main point is don’t start with something that you really despise. Remember, we’re trying to build upon small successes. Ideally, gradually building up to a variety of movement types in your weekly routine.
STACK IT WITH ANOTHER HABIT
This is a simple idea, but worth mentioning. If you take your old dog out every morning for a 10 minute walk, use that as your warmup and then hit the gym or trails for a run right after. You’re already dressed for movement, and will probably be easier to motivate for that run since you're dressed and you’ve already gotten the blood flowing. Try to build your timing of exercise around things that make it most logical for you and your unique situation. Back when I had a desk job, I used to workout super early in the morning before work during the fall and winter months. During the spring and summer I enjoyed going for a run after work so that I could de-stress from a long day at the computer and let traffic die down before driving home. For someone else, the stacking idea may come in the form of watching your favorite television show while getting in your cardio after work.
ACCOUNTABILITY
Still struggling with motivation and follow through? Find a partner, a personal trainer, or a class to sign up for. If you’ve got someone waiting for you or you’ve put some skin in the game, i.e. you’ve paid and registered for something, or your workout partner is waiting for you at the gym then you’re way more likely to follow through. Tell a supportive coworker that you’re starting to workout before work. Ask them to do a weekly check in to see how it’s going.
Try joining fitness related social media groups on Facebook, Reddit, or Instagram. Many people share their journeys, tips, and challenges, providing a supportive environment where you can find accountability partners.
Fitness Apps, like MyFitnessPal, Strava, or Fitocracy allow you to track workouts and connect with others for motivation and support. My favorite is Strava. I love that you can invite other friends and family and share workout results and support each other even when they might live far away.
You could also use platforms like Meetup.com to find local groups that focus on specific types of exercise, such as running, hiking, or yoga.
If you really want a kick in the but, starting a blog or social media account specifically focused on documenting your fitness journey publicly can create a huge sense of accountability, and be quite rewarding.
JUST START!
While these tips can be useful and having some things lined up and planned are extremely useful, some of us may get bogged down in the nitty gritty details of having everything just right. If you are someone who keeps saying, “I need to wait til ___ happens, or I get through _____, or I need to have all my ducks in a row first, THEN I’ll begin a fitness routine. This tip is for you.
Don’t wait for the time to be right, and your plate of “to do’s” to be clear and the timing to be perfect. That will NEVER happen. Life will never be perfect. Just get out there and DO IT. Do SOMETHING that makes you sweat and breath heavy. Gradually build that up to 6-7 days a week.
If you thought these tips were useful, please give them a like or share with a friend. Best of luck to you in your new fitness journey! If I can help in any way, don't hesitate to reach out.
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