Maintaining an Exercise Program
The way to maintain a regular exercise program is to learn how to enjoy exercise
and get into a routine. The goal is to exercise at a rate that feels invigorating,
but not strenuous. Using this method, overweight people who have never enjoyed exercise
before have learned to make exercise part of their every day life. Variety is an
effective key to enjoying exercise too. There are many activities you can do to
burn calories that are enjoyable.
Try something new such as yoga, swimming, walking, biking, rock climbing, rowing,
and/or racket ball. You can also incorporate physical activity into your every day
routine by parking further away, taking the stairs instead of the elevator, riding
your bike instead of driving, etc. Make sure to check with your doctor before starting
any exercise routine.
Stop thinking of all the reasons not to exercise and start thinking of all the reasons
you should exercise.
Tips to Starting an Exercising Program
There are a million excuses why we shouldn’t exercise. We can blame it on our kids,
our spouse, our workload, the weather, and yes, the new season of primetime television…
There will never be a good time to start an exercise regimen. Stop planning to start
an exercise program and just start exercising today.
Develop a schedule for gradually increasing the time you spend each week in exercise,
and to learn more ways to stay motivated and exercise regularly. Here are some good
guidelines for starting and increasing exercise:
- Start at a comfortable level. Even 10-20 minutes
per walk may be enough if that's how much you feel you can tolerate. Start with
3 walks per week. Exercise at a pace, which seems invigorating but not strenuous.
Invite a friend to join you on your walk. It not only helps you stay motivated but
also provides time to catch up with each other.
- Add 5 minutes to your walk each week. That means
next week your walks will be 10 minutes long, the next week they will be 15 minutes
long, etc. This way, in about 12 weeks, you may be walking about 45 minutes to an
hour each time.
- If you think the exercise is making you feel tired,
slow down your progress. Take 2 or 3 weeks before you add 5 minutes per
walk.
- If you miss a week of exercise, pick up where you
left off.
- If you feel tired but have had enough sleep, and
are not sick, then try exercising for 5 minutes. Then see how you feel. If you feel
better, continue exercising as long as you feel well. If you still feel tired, stop
and rest. Wait for another day. Not every day can be ideal for exercise.
- Don't exercise within three hours of your bedtime.
The activation of your body due to exercise may interfere with getting to sleep.
- A good exercise program may take up to 6 hours per week.
This is only about 5.5 percent of your waking hours. Your increased energy during
the day will make you more productive even though you have 5.5 percent less waking
time. Of course, if you exercise during your normal television times, it’s possible
you won’t lose any time to exercising. Exercise and a healthy lifestyle are important,
so plan your time wisely. . NOTE: The average American spends 28 hours a week watching
TV.
- Plan ahead. On your calendar, mark the times for
the next 30 days when you will exercise. Don't let other activities interfere.