From Couch Potato to Fitness Enthusiast: How to Make Exercise a Habit That Sticks

Choosing an exercise program that resonates with you.

Establishing a workout routine can be challenging, particularly if it's not already a part of your daily schedule. Similarly, resuming exercise after a hiatus due to injury, illness, or other life events can be difficult. With a little guidance, you will not only be able to find a program that fits your lifestyle but also one you will enjoy doing.

How do I begin?

When it comes to choosing an exercise program, there are a lot of factors to consider. Do you have any injuries or mobility issues that could affect your workout? Are there any medical conditions that might limit the types of exercises you can do? And how much time can you realistically dedicate to exercise each day? It's crucial to be aware of your limitations so you can find a program that's a perfect fit for you and won't cause any unnecessary harm. Plus, understanding your needs will make it easier to stick to your chosen routine!

There are so many different types of workouts out there - from AMRAP to Zumba, and everything in between. Plus, you can do them at home or a gym - whatever suits your lifestyle!

But, before you start any exercise program, it's always best to chat with your doctor. Safety first, right?

The hardest part about starting anything new is starting. Don't worry, it happens to everyone - even the super fit, bodybuilder types! So, what keeps them motivated? That's the next step on your fitness journey. Let's do this!

How will this benefit me?

Have you thought about why you want to start exercising? It's important to have a reason because that will be your motivation. When you're feeling tired or unmotivated, your reason can help push you to keep going. Let's find your reason together!

Exercising regularly is awesome for you! Just 15-30 minutes, 5 times a week can keep you healthy and happy. It helps prevent diseases, makes us feel great, and boosts our energy levels. Plus, it's a total game-changer for our digestion, heart health, and mental well-being. So let's get moving and feel amazing!

Which exercises are the most effective for me?

If you are just starting out or if you are starting back up after a long break, you will want to take it slow. For instance, if you choose a workout with weights, start with a lower weight than you think and build up to where you want to be. If you want to get into cardiovascular workouts, start at the beginner level. An injury can sideline you so avoid them at all costs.

It's important to choose the right exercise program based on your goals and what you want to achieve. If you're looking to build muscle strength, give resistance exercises like squats and push-ups a try. For those who love cardio, High Intensity Interval Training (HIIT) is a great option. You can easily find workout videos online, including on YouTube, to see different routines. It's always a good idea to watch the videos beforehand so you feel comfortable with the exercises. Need some inspiration? Check out these workout examples and their amazing benefits!

• Resistance or Strength training is an awesome way to get stronger and more toned muscles, while also improving your bone density and balance. Plus, it can help you manage your weight by boosting your body's ability to burn fat even when you're resting. You can use equipment like free weights (dumbbells, barbells, kettlebells), weight machines at the gym, resistance bands, or your body weight (pushups, squats).

• Aerobic exercise encompasses a range of intensity levels, from low to high. This type of physical activity can enhance heart and lung function, reduce high blood pressure, and enhance circulation. Examples of aerobic exercise include biking, running, hiking, dancing, and swimming, among others.

• Circuit Training or the training method known as High-Intensity Interval Training (HIIT) involves alternating between brief periods of high-intensity exercise and short recovery periods until the point of exhaustion. These workouts can last anywhere from 10 to 30 minutes and may include bodyweight exercises or added resistance, such as free weights. The benefits of HIIT workouts are reduced blood pressure, improved oxygen consumption, possible gain in muscle and fat loss, you can burn more calories in a shorter amount of time, and your metabolic rate is higher for hours after a workout.

• Improving mobility and muscle flexibility is the goal of Flexibility Training. These exercises can be performed on their own or after a strenuous workout as a cool-down. Yoga, Tai Chi, Qigong, Pilates, and basic stretches like toe touches are examples of flexibility training. These workouts are particularly beneficial for individuals who have tight muscles.

If you're feeling overwhelmed with all the exercise options out there, don't worry! A simple way to get started is by putting on some of your favorite tunes or podcasts, grabbing your earbuds, and taking a nice walk. Walking can be an excellent form of exercise, especially if you pick up the pace and get your heart rate up. Not only can a brisk 30-minute walk help you shed those extra holiday pounds, but it can also boost your cardiovascular health, increase your mobility, and even improve your mental health. Plus, you can fit in a quick walk during your lunch break or after dinner to help with digestion and sleep. So why not give it a try? Your body (and mind!) will thank you.

Starting a workout journey can be tough, but it doesn't have to be! You might even be surprised at how easy it is to fit exercise into your daily routine. Plus, there are tons of free instructional videos available to help you get started. You can do most programs from the comfort of your own home, whenever it's convenient for you. And if you're sitting at a desk all day, don't forget to take breaks and stretch. Even just a quick walk around the room can do wonders for your body and mind!

If you have any questions or concerns about beginning your exercise journey, please don't hesitate to send me an email. I am eager to hear from you and provide you with more information.

Be Well