The Really Easy 7-Step Beginners Fitness Guide.
Want to get healthy? This 7-step essential planning guide can help you.
We’ve all done it at one time or another.
The big vow we make to ourselves that today, not tomorrow, is the day when we will change our lives.
We’re going to get fitter, slimmer, stronger. No more sucking in the gut at the beach or wearing XX-large clothes because “I really do prefer a lose fit.”
We’re going to turn our sagging, out of condition bodies into something people will notice, for the right reasons this time.
And these days with the COVID-19 pandemic with its lockdowns, social distancing, no touching, talking or breathing rules, we’ve got an even bigger incentive.
Because now when we read about at risk groups we can no longer shrug it off with a casual “those poor elderly people, can’t get a break.”
We’re one of the risk groups.
But even without lingering pandemics, adopting a healthy lifestyle is essential.
Quick takeaways:
Step 1- Set your goals. It’s important you decide before hand exactly what you’re trying to achieve.
Step 2 - Make a realistic assessment of what you can manage. One of the biggest reasons people give up is they try and do too much, too soon.
Step 3 - Find the right time. You need to settle on a time to exercise which works best for you and which is unlikely to be interrupted.
Step 4 - Check the route or venue. There’s nothing worse or more likely to make you give up than trying to exercise somewhere you don’t feel comfortable.
Step 5 - Get the right shoes. You don’t need to buy top of the range, but you do need a comfortable pair of shoes suited to your chosen activity.
Step 6 - Comfortable clothes. Really all you need is something that is comfortable, doesn’t rub in awkward places and is appropriate for the weather.
Step 7 - Check with your doctor. You may have an underlying condition you don’t know about, or an old injury that could end up becoming a problem.
Even minimal exercise can help mitigate some major health issues, like dementia, heart disease, arthritis and diabetes, not to mention high blood pressure, balance problems and difficulty walking and moving.
So, okay, we’ve made the decision, we’re excited, we’re motivated.
And most of us will fail completely and utterly within just a few days.
Why?
Because most of us will start to exercise without any planning so we end up doing the wrong thing or trying too hard too soon or letting other things get in the way.
But not you, because you’ve got your simple 7-step plan to prevent you falling into that trap:
Step 1- Set your goals.
It’s important you decide before hand exactly what you’re trying to achieve.
Do you just want to establish a regular routine that will give you all the basic benefits of staying active, or do you want to go beyond the basics?
If you want to take part in a 5K or 10K race at some point you’re going to need a different routine and set of exercises than if you just plan to start taking a brisk walk each day.
Or you may be looking to exercise to help deal with an existing health condition.
Whatever you’re purpose, make sure you have a clear destination in mind.
Step 2 – Make a realistic assessment of what you can manage.
One of the biggest reasons that people give up on an exercise routine is that they try and do too much too soon.
It’s easy to do especially if you’re exercising somewhere there are other people. Often people who are fitter than you.
We’ve probably all done it to try and look good; gone for the heavier weights in a gym; tried to run a little faster; done a few more exercises than we’re really comfortable with.
That’s the road to injury and dropping out. If you’re really bothered by it, start at home, or go jogging when you know there will be few people around. When you’ve reached a level your happier with you can go public.
Step 3- Find the right time.
You need to settle on a time to exercise which works best for you and which is unlikely to be interrupted.
This may be in the morning or evening, or during a lunch break over even split over different times of the day with you doing certain exercises at different times.
The important thing is that it can become part of a routine, not something you have to try and fit in at odd moments.
Step 4- Check the route or venue.
There’s nothing worse or more likely to make you give up than trying to exercise somewhere you don’t feel comfortable.
It could be the environment, it doesn’t feel clean, or if you’re outdoors, it doesn’t feel safe.
It could be the people. For many of us our exercise time isn’t a spectator sport so having a lot of people around isn’t pleasant.
So check out the venue and walk your running route at different times of the day so you can plan your exercise time the way you want.
Step 5 - Get the right shoes.
Shoes are the one area where you would be well advised to spend a bit of money if you can. You don’t need to buy top of the range, but you do need a comfortable pair of shoes suited to your chosen activity.
Most good sports stores will have a wide range of stock and experienced staff you can help you pick the right pair in your price range.
Choosing sports shoes isn’t the same as choosing work shoes. A badly fitting pair of work shoes might give you blisters. Badly fitting sports shoes can give you blisters and throw in knee, hip and back injuries.
(Related article: Simple guide to buying the right running shoes.)
Step 6 - Comfortable clothes.
You can of course go out and spend a fortune on the latest athletic wear, but really all you need is something that is comfortable, doesn’t rub in awkward places and is appropriate for the weather.
One often under-rated tip about clothing is wearing a T-shirt or sweatshirt with a logo you find inspiring. It doesn’t matter why it inspires you, it could be a team you used to play for or that you like, or a picture or slogan that appeals to you.
We’ve all got our favourites, so if it makes you feel good, wear it.
Remember, you’re exercising for you, never mind what other people think. The heck with them if they can’t take a joke.
Step 7 - Check with your doctor.
This may be last, but that doesn’t mean it’s not important.
And it’s a step that many people skip, mainly because we don’t want to feel that we need to get a doctor’s permission to exercise. That’s only for people who are really old and sick, right?
But do yourself a favour, speak to a doctor first.
You may have an underlying condition you don’t know about, or an old injury that could end up becoming a problem.
She can advise you on the best level of exercise for you.
Image by Sabine van Erp from Pixabay