Are you someone who is a little estranged from exercise, but wants to kickstart your fitness journey this new year? Don’t worry, it’s easier than you think!
Are you ready to leave your sedentary days behind and embrace a healthier lifestyle this year? It may seem daunting, but with the right approach, you can create a lifelong fitness habit in not time.
Here’s a step-by-step guide to help you get moving and stay motivated on your fitness journey.
Getting Started on Your Fitness Journey
Congratulations for taking the first step! By incorporating these simple strategies into your daily routine, you can progressively build strength, endurance, and confidence in your physical abilities.
Choose Exercises You Enjoy
Not a fan of running? No problem. Exercise isn’t one-size-fits-all, and you don’t have to do activities you dread. The best exercise is the one you’ll actually stick with!
If you’re not sure what to start with, some common forms of exercise that may interest you:
- Aerobic: These are physical activities that increase your heart rate and keep it elevated for an extended period, and include walking, running, swimming, cycling and dancing.
- Strength Training: They are designed to improve muscular strength, and include resistance training, weightlifting and plyometrics.
- Balance: These exercises enhance both muscle strength and coordination, and comprise activities such as Pilates, tai chi and core workouts.
- Flexibility: They improve the range of motion of your joints and muscles, and can also help reduce the risk of injury. Examples of flexibility exercises include yoga and stretching movements.
Love the outdoors? Go for walks, trail runs, or even cycling. Start with light weights or bodyweight exercises like push-ups or squats if you’re interested to start feeling stronger in your body. Looking to feel groovy and comfortable in your body? Consider a dance class to melt into the music! And if you just want to focus on balance and flexibility, yoga or stretching could be your go-to.
Set Realistic Goals
You might be tempted to dive in with an ambitious workout plan, but slow and steady wins the race. It is important that the steps you take are manageable and in line with your fitness level, especially if you are just starting out.
“In general, exercise injuries tend to occur when the person does too much after doing too little for too long,” cautioned Ms Irene Chu, Principal Physiotherapist at Singapore General Hospital’s (SGH) Department of Physiotherapy, in HealthXchange.
To make sure you are not stressing your body to work beyond its current capacity, simply start slow. For instance, instead of packing two hours of rigorous activity into a workout, begin with just 20 minutes of gentle exercises per day. This will also make each workout feel less daunting to complete.
As adults need at least 150 minutes of moderate-intensity exercise in a week, you can gradually increase the duration and intensity of your workouts once you’ve got a routine going.
In addition, remember to perform warm-ups and cool-downs so that your body is appropriately prepped for physical activity, and to lessen muscle soreness.
Keep It Consistent
Do you often feel like there’s no time to work out? Try this: pick a time that feels easiest for you. It could be mornings before work, evenings to unwind, or even a quick session during lunch.
If you want to reap the benefits of staying active, you need to stick to your exercise routine for the long-term. This includes not only scheduling it regularly, but ensuring the workout session is timed most conveniently for you.
Changes to your exercise schedule can occur due to hectic work or school periods, family reasons, or illness. Make small adjustments during such times, or create a new schedule for your exercises if the existing one doesn’t match your daily needs.
And don’t stress if life gets busy. Miss a day? That’s okay. The important thing is to get back on track when you can. Fitness is a marathon, not a sprint.
Staying Committed On Your Fitness Journey
While embarking on a new routine can be exhilarating, staying dedicated can be a challenge for many. Just like any journey, the path to a healthier lifestyle requires perseverance and a little motivation.
So how can you keep that fiery commitment burning bright through the highs and lows of your fitness journey?
Track Your Progress
Consider keeping a workout journal or use a fitness app to see how far you’ve come from when you started. Witnessing the milestones you’ve reached can be a huge confidence boost and keep you motivated to continue pushing yourself further.
Read also: Smartwatch Health Tracking: How Reliable Are These Devices?
Switch Things Up
Variety is the spice of life, and if you feel doing the same exercise every session might not be very stimulating, work to incorporate a range of activities. Try a new workout class, swap your walk for a swim, or invite friends to join you. Mixing it up keeps things exciting and challenges your body in new ways.
Exercise With Friends
Partnering with a friend can provide accountability, and is also a fun reason to stay active. If you’re new to working out, you can consider joining a group class or participate in team sports like dragonboating, soccer, frisbee, to find your pack.
The Powerful Impact of Exercise
The advantages of regular exercise are numerous, and serve as a good reminder for why we want to exercise in the first place.
“It can reduce stress, prevent and manage anxiety and depression, (and) improve cognitive function thus allowing you to think, plan and concentrate better in school or at work,” explained Dr Fadzil Hamzah, Senior Staff Registrar from the Department of Sports and Exercise Medicine at Changi General Hospital.
“It also prevents weight gain, boosts the immune system to fight infections, and improves sleep.”
Underscoring the positive effects of exercise on both our bodies and minds, Dr Cindy Ng Li Whye, a Principal Physiotherapist SGH, stated: “Physical inactivity seems to have an effect similar to that of smoking or obesity. Adopting an active lifestyle is thus one of the best investments you could make in your own health.”
It’s Time To Kickstart Your Fitness Journey
No matter where you’re starting from, the most important thing is that you start. You don’t need fancy gear or a perfect plan – just a commitment to yourself. This is your year to move, to feel better, and to build a lifestyle that truly supports you!
Want expert tips on kickstarting your fitness journey?
Medical Channel Asia has launched a community forum page where you can get questions answered by a medical specialist. Why not ask them at our community forum here.
Disclaimer: The information provided in this article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Before starting any new fitness programme, please consult a qualified healthcare professional or your doctor, especially if you have any pre-existing medical conditions, concerns, or injuries. Engaging in physical activity involves inherent risks, and it is important to ensure that your chosen exercises are appropriate for your individual health and fitness level.
