Cheers
April 1, 2024
Minutes To Read: 3

How to start an exercise routine?

Improvement in sleep, mood, quality of life, healthy weight loss, decreased risk of cardiorespiratory disease are some of the benefits obtained through frequent exercise.

However, this is not one of the easiest habits to include in people's daily lives.

According to data from the Ministry of Health, only 10 percent of the Brazilian population practices physical activity frequently. The excuses range from lack of time and motivation. Many even begin, but eventually abandon the activity midway.

Here are 6 simple steps that will help you get started and maintain a physical activity routine so you are never part of the dropout statistics.

1. Search for an activity you enjoy doing

For physiotherapist Thais Schmidt of the L? Acor Rehabilitation Center, the first thing to think about when choosing a physical activity is to look for something that one identifies with, enjoys and enjoys doing. ? The intention is that the activity is not a weight but a pleasure ?, guides Thais. Doing something out of obligation and without pleasure will make you give up much more easily. There are currently plenty of exercise options available, you will surely find one you really enjoy!

2. Set aside time from your day especially for this and don't give up

Set the days and times you will engage in physical activity. This does not mean that you cannot exercise at other times, but there must be a pre-established routine. Also try not to miss many times in a row. Even when you get tired and you want to get discouraged, stay focused and don't give up. It's also not worth blaming in the cold, the heat, the rain! A nice tip is to make a small diary where you can write down the benefits you have realized with physical activity. Record your progress. You will be surprised and surely always have reason to continue!

3. Set possible goals

When someone decides to start an exercise routine it is common to set goals so high that they become unreachable. Not a few people give up physical activity for reasons like this. Therefore, do not start by creating a very heavy or rigorous exercise routine. Set measurable and achievable goals and increase your pace as you see improvement. Overeating is harmful: Overworking can lead to muscle tension and fatigue.

4. Respect medical advice

According to Thais it is also necessary to obey medical recommendations when it comes to physical activity. Try to consult first and find out which activities are best for you. "There are people who can not do high impact exercises or have a problem in the lower back, for example, in these cases there are activities that should be avoided and others that are more suitable," advises the physiotherapist.

5. Don't Just Focus on Weight Loss

Don't worry if the results are slow to arrive. Estimates show that it takes eight weeks of exercise to get any visual results. Try not to weigh yourself soon after each physical activity. Ideally, you climb on the scale every fortnight, for example. Do not forget that in addition to losing weight the focus is also well being and quality of life.

6. Eat well, get enough sleep and drink water!

If the goal of physical activity is to lose weight too, you need some allies. Food, sleep and hydration will assist you in healthy weight loss. Ideally, sleep the recommended eight hours a day. Did you know that muscles grow and regenerate after deep sleep?

Also, drinking at least two liters of water daily is critical. Do not forget to hydrate yourself during physical activity. A nutritional monitoring will also go well! Include salads, vegetables and fruits in your meals and try to eat every three hours. Also remember that to lose weight you need to spend more calories than you consume, so: get moving!

Important Tips For The Success Of Your Fitness Routine

If the problem is lack of time, try exercising at work breaks, at lunchtime or while watching television. Take advantage of the opportunities available to do crunches, jump rope or take a walk;
When traveling between places that are not so far away, choose to walk;
Swap the elevator up the stairs;
If you are feeling unmotivated try diversifying the activities. Bicycle, Pilates, Walking, Fighting;
One tip not to be discouraged is to try to do group activities. Call a friend to come with you. This helps each other stay focused;
If you like music try exercising by listening to your favorite band.

With these tips you can enjoy the benefits of physical activity in a pleasurable way and without the risk of giving up halfway. Quality of life, healthy weight loss, improved sleep and mood await you!