Even if you have done no activity in the past, beginning some form of activity can set you on the road to improved health. Below are some tips to help you incorporate physical activity into your everyday routine:
1. Choose an activity that you like so that your enthusiasm doesn’t wane.
2. Vary your program to prevent boredom.
3. Try exercising with a friend to add an enjoyable social element to your program.
4. Start gently – let your body be your guide on intensity.
5. Warm up thoroughly before you start, by going through the motions of the activity to increase blood flow to the required muscles.
6. Start off with short sessions until your fitness improves. Multiple smaller bouts of 10 minutes will bring benefits and gradually build up the time if you haven’t exercised for a while.
7. Start gently and progress gradually. If you are overly fatigued, rest for a day, but remember the key to health is regular physical activity.
8. Warm down after exercise with stretches to let your body ‘cool down’ slowly.
9. Give injuries time to heal instead of trying to exercise through them.
10. Look to do more functional movements over isolated machine movements (recruits more muscle fibers to work).
11. Find a target. If you have something to work toward you are more likely to stick to the exercise regime.
12. Make it fun!!!
Where to get help
• Personal Trainer/ Boot Camp Instructor
• Exercise physiologist
• Qualified sports coach
Things to remember
• Aim for at least 30 minutes of activity every day.
• See everyday activities as an opportunity to be active.
• Go for variety so you do not get bored – Boot Camp is more fun than a gym.
• Start slowly and build
• Aim to work toward something. i.e. Fun run, Adventure Race, Trek etc…
• Make it fun!!
Good luck with your training!
Scott Williams
Succeed Fitness
www.succeed.com.au
