When it comes to losing weight, getting started with exercise can be one of the hardest steps.
I know only too well how difficult it can be to get started with exercise, when I committed to losing my weight I was flat out walking to the letterbox and back.
Physical activity guidelines set out by the Australian government say that we should aim for 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
Now be honest with yourself, how close are you getting to those figures each week? I believe many of us would struggle to meet that target and it’s showing on the scales. Increasing your activity levels will improve your health and in turn help drop those excess kilos.
Exercise is vital for well-being and helps boost your metabolism which helps with burning those unwanted kilos; once you have completed your workout your metabolism will continue to work for hours afterwards.
Here’s my 5 ways to get started with exercise:
- Start low – If you haven’t exercised in a while start with a 10 minute exercise session and gradually build it up to 30-40 minutes at least 4-5 times a week.
- Warm up –Starting at a gentle pace will let your muscles warm up and help avoid needless damage to the ligaments and muscles.
- Mix it up – Vary your exercises so boredom doesn’t set in. Bike riding, swimming, dancing, gardening, aerobics, weight-bearing exercises, aqua aerobics and Pilates are just a few suggestions. Any activity that gets your heart-rate up is great.
- Dress right – If you’re feeling uncomfortable it’s not going to be a very nice experience. So, wear comfortable clothes that give you room to move and a hat to protect you from the hot sun. Wear joggers that fit well and don’t skip the socks.
- No excuses – Excuses don’t burn calories and aren’t going to help you get into your healthy weight range. Rather than think about what you can’t do, find an exercise that you can do and commit to doing it. For example, if you can’t walk – throw a ball up against a wall, that will soon get your heart-rate up!
Look for other ways to help tone muscles, the more muscle tone you have, the more the body will burn fat. Do whatever it takes to get moving; lift weights or walk up the stairs (instead of using the lift or escalators), hire an exercise bike or treadmill.
Studies show people who exercise will lose more weight and keep it off longer than someone who does no exercise. Getting started with exercise is an essential part of your weight loss journey. So, how will you get your quota of exercise this week?