If you have recently had a doctor’s appointment where your doctor told you to start exercising, it can feel intimidating. However, it may be easier than you think for exercise to become something you enjoy. The following are some tips you can take to start living a more active lifestyle.
Get Past the Obstacles
Obstacles and excuses make it tough to start an exercise program. According to HelpGuide.org, some of the most common obstacles include:
- Health concerns
- A packed schedule
- Low self-confidence
- Low motivation
One key to overcoming obstacles is to realize that you do not have to go all in on exercise. You do not need to do workouts you do not enjoy or spend hours working out. A short time exercising is better than no time spent at all.
You should also do activities you enjoy to make exercise a more positive experience, and do not do activities that are painful. In addition to benefiting your physical health, this will also benefit your emotional and mental health as a result.
If you have health concerns, your medical provider can help you develop a safe exercise routine for your body.
If you have low self-confidence about exercising or your body, show yourself compassion. Look at exercise as an opportunity to learn and to strengthen yourself to become healthier, one step at a time.
To motivate yourself to work out, it can be helpful to come up with rewards for when you finish your workout. For example, you can watch an episode of your favorite TV show or take a hot bath or shower.
Also, do not set expectations that are too high. Set realistic goals following the SMART method:
- Specific
- Measurable
- Action-oriented
- Realistic
- Timed
An example of a SMART goal is: Beginning May 1, I will walk for 20 minutes in my neighborhood each Monday, Wednesday and Friday.
Determine How Much Exercise You Need
It is important to know how much exercise you need and come up with a plan to get it. Most adults need 150 minutes or more of moderate exercise weekly.
Moderate exercise allows you to talk in full sentences but not sing. Moderate exercise should not make you out of breath or cause you to sweat profusely. Instead, you should breathe a bit heavier than you normally do and you should feel a bit warmer.
To exercise for 150 minutes per week, you can exercise for 30 minutes five days a week. If you have trouble doing that, it is OK. You can break up workouts in chunks, such as doing three 10-minute workouts or two 15-minute workouts.
If you have set a SMART goal for exercising, it is OK to work toward that goal. For example, if you have a goal to walk for 20 minutes three days a week in your neighborhood, you can start out by walking for 10 minutes twice a week if needed.
Your medical provider can be a good partner to help you come up with an exercise plan.
Determine When and Where to Exercise
To make exercise part of your routine, it will be helpful to determine what time you want to exercise and how that corresponds with your other activities for the day. Then set a reminder in your phone or write in your planner when you will work out, so you will remember to do it.
It can also help to exercise during times you feel productive. For example, if you are a morning person or if you start your workday early in the morning, you may not want to do a workout in the evening. If you are a night owl or work at night, you may not want to exercise in the morning.
News flash: You do not have to always exercise at the gym (unless you want to)! Getting outside or working out at home can also be beneficial.
Remember to Warm Up and Cool Down
After you have come up with an exercise plan, it’s time to start working out. It is important to warm up before each workout and cool down after each workout.
To warm up, you can do dynamic stretches, such as arm swings, walking lunges or leg kicks. If you choose, you can ease into your workout. For instance, you can do light repetitions if you’re lifting weights or walk before you jog or run.
Easy ways to cool down include doing light stretches or walking.
Stay Hydrated and Listen To Your Body
It is extremely important to stay hydrated before, during and after exercising. If you do not stay hydrated, you can become dehydrated or experience other health complications.
Stop your workout if you feel pain. You can try resting briefly to see if you feel better. If so, you can resume your workout, but if not, you may need to try again another day.
Exercise Can Be Social
You do not have to work out alone. Exercise with a friend or family member, take an exercise class or join a workout club. There may also be adult sports leagues in your area.
Getting your family involved in exercise can be rewarding as well. You and your family can do outdoor activities, dance to music or take walks together.
Working out with others gives you built-in accountability partners, which can help you be more likely to stick to exercising. If you choose to work out alone, it is still a good idea to find someone you can update about your progress.
Do I Need to Use a Fitness App?
Using a fitness app or tracker can help you get more motivated and track key metrics, such as steps taken, miles completed, heart rate and more. However, the decision to use a fitness app is completely your choice. You can still move your body without one.
If you don’t use a fitness app, you may still find it helpful to keep a log of your workouts and track your progress. This can help with long-term motivation because you can see where you started and look how far you have come.
Exercise Ideas
It can help to consider whether you enjoy any of these activities:
- Dancing
- Hiking
- Weight training
- Swimming
- Running
- Walking
Chores can count too:
- Gardening
- Dusting
- Sweeping
- Vacuuming
- Scrubbing
The following are additional ways you can get some movement in your day:
- Add extra steps by getting off the bus one stop early, parking farther away or taking the stairs. You can also take a walk during breaks at work.
- Do arm exercises, sit-ups or jumping jacks during TV commercials.
- If you have a dog, take your dog on walks.
UofL Health is Here for You
Meeting with a primary care provider can help you figure out easy ways to get more active. To find a primary care provider, visit UofL Physicians – Primary Care or call 502-588-4343.
Turn to UofL Health – Sports Medicine for the area’s leading sports medicine physicians and orthopedics, advanced diagnostics, UofL Health – Frazier Rehab Sports and convenient urgent care and emergency care locations. As the official health care provider of the University of Louisville Cardinals, Louisville City FC and Racing Louisville FC, we know that an active lifestyle is important to you and we want to ensure you stay healthy to enjoy it. Click here to see our Sports Medicine locations.
