“I’m too tired to do anything after work. I don’t know where to start. I’ll start tomorrow. I don’t have time. I have children to take care of.”
Sound familiar? All these ‘one liners’ are common excuses when one is confronted with the challenge of starting a new exercise program.
Well, I’ve got news for you. You are not the only person feeling this way or fighting what seems like an uphill battle to get fit or lose weight. The underlying question is…are you ready to make a simple and easy lifestyle change which will in turn improve your relationships, increase your performance and productivity at work, and provide you with the ability to face every day with energy?
My name is Sam Waley. I’m an Accredited Exercise Physiologist and the founder of Exercise and Rehabilitation business Rehab-a-cise. I’ve come on board with Jenny Craig magazine to help you take your first step in creating a new life, new body and new level of fitness.
Having been heavily involved in sport from a young age, and with years of experience in the health and fitness industry, I am enthusiastic to help you pull on your runners, get active, and get results… what’s more it’s all in time for summer! My approach is realistic, accounts for lifestyle influences such as work and family, and has a focus on fun and results.
So let’s start at the beginning. Here are 8 quick tips to help you get started on your Summer assault.
1) Exercise in the morning. There are numerous benefits to physical activity first thing in the morning. Early morning exercise jump starts your metabolism and increases your potential to burn calories. Additionally, statistics suggest that those who perform regular morning exercise are more likely to have better quality sleep, be more energetic throughout the day, and have greater success in losing body weight.
2) Get fit with friends. Find a friend who is serious about starting an exercise routine and get fit with them. Research shows us that people who exercise with a friend have more success with exercising consistently and reaching their weight loss goals. Not only do you keep each other accountable, you help to motivate, encourage and support each other when required. A little bit of friendly competition is character building!
3) Make exercise a priority. We make time in our lives for things that are important to us. If you are serious about losing weight and feeling healthy, then exercise MUST be a priority in your life. Organise your diary at the start of the week to factor in time for exercise every day so it becomes part of your daily routine- just like brushing your teeth. These times needs to be non-negotiable.
4) Be flexible. Bearing tip (3) in mind...Understand that on occasion, your exercise routine may become disrupted with work, family or other commitments. Instead of missing the session, try and reschedule for another time during the day. If you are really pressed for time always remember that some exercise is better than none. Note: You can always take the steps instead of the escalators or lift, or park your car a little further away from work and walk.
5) Make exercise as enjoyable as possible. We are more likely to exercise more frequently and consistently if we enjoy it. Exercise somewhere scenic or listen to your favourite music. If you’re exercising inside, set up a television or movie so you can watch it while you exercise. Do whatever makes exercise most enjoyable for you and enjoy the benefits.
6) Find a purpose for exercise. We are more motivated and committed to do things when we understand the purpose behind them… the greater the purpose the greater the motivation. You may exercise because you want the health benefits, or because you want to complete a fun run, or because you simply want to stop blaming the washing machine for shrinking your clothes! Find a purpose and write it down (you can have more than one). It will become critical to read it again when your motivation is dwindling.
7) Start slow. If you haven’t exercised in a while, ease into things. No one can expect to go from a sedentary lifestyle to physical fitness overnight. Overtraining can quickly lead to giving up or injury. Begin with exercise every second day for around 30-minutes. Every week as you become fitter, add more intensity and an extra 5-minutes to your workout time. When you get to a full hour of exercise, add an extra day.
8) Get the all-clear from your GP. If you haven’t exercised in a while, it is a good idea to talk to your doctor before beginning an exercise regime. This is especially important if you’re over the age of 40, have a family history of heart disease or have quit smoking in the past 6-months.
So there you have it folks, not that hard is it?