How many times have you told yourself that you will get more exercise from now on? Your doctor recommends that you should. He knows that you are a couch potato because it shows on the scale. You are gaining weight. You know it too. Perhaps you have joined a gym or downloaded that workout app, full of good intentions, only to find that after a few visits your motivation begins to fade and you find yourself back on the sofa, consoling yourself with chocolate. Or perhaps you have spent a lot of money on equipment for exercising at home and are now feeling guilty every time you look at it. For people who are not used to regular exercise, starting and then maintaining an exercise program can seem a daunting prospect, and some people even can hurt themselves because they went to hard to fast. Which causes them to stop all together. However, with the right approach, starting to live a healthier, more energetic life can be very enjoyable and also pain-free! Want to know how to become more active and reach the recommended goal of a minimum of 30 minutes of aerobic activity a day, its not as hard as you think. You don’t need a gym membership.
The Benefits of Exercise
If you stay inactive you are missing out on the health benefits of exercise and physical activity. There is no doubt that regular exercise provides physical benefits. Muscles, including the heart, are strengthened and blood circulation is improved. In addition, many scientists now agree that exercise also promotes mental health and well-being. Endorphins, which are released into the bloodstream during exercise, are believed to reduce pain and stress, and may also stimulate the immune system and delay the aging process.
Set Small Goals
The best way to get fitter is to set small, achievable targets. It may be something as simple as walking up stairs instead of taking the elevator to get to your office each day, or perhaps getting off the subway one station earlier and walking the rest of the route. This way, you are less likely to give up and feel like a failure. As you begin to take more exercise you will probably find that you want to increase your levels. If membership of a health club appeals to you, regular routines can be established and gradually built up, often with the help of a trainer, but this can be expensive and there are many cheaper or even free alternatives.
Step, Walk, Run
Both walking and running cost nothing except shoe leather and they can be either solitary or sociable pastimes. Depending on where you live there may be clubs or societies to join if you are looking for company, or you can simply set off alone or with a friend. Most busy cities have parks and open spaces where you can enjoy traffic-free surroundings, and if you can get out into the countryside a walk amongst trees and flowers can be a delightful way to spend an afternoon or even a whole day.
Ride a Bike
Cycling can seem a little daunting or even dangerous on the busy roads of today, but there are ways to avoid the perils of traffic. Many towns and cities have cycle routes, but if yours does not, a folding bicycle is an option worth considering. There are several models that fit easily into a car and can be assembled and folded in a matter of seconds. If necessary you can drive to a park or open space and then use your bicycle once you get there. Some of these bicycles are quite expensive, but there are a number of internet sites where a used bicycle can be bought at a reasonable price. In this case it would be worth taking the bicycle to a cycle store for a safety check and buying a cycle helmet at the same time.
Swim a Lap or Two
Swimming is one of the best all-round ways of exercising, and the fact that water supports your body makes it a good choice for people who weigh more or whose lack of mobility would make running or cycling difficult. If you have not been swimming for a long time it is better to start with short periods in the water and then gradually build up your strength. If swimming lessons are available and you can afford them, they can be very helpful in improving your technique. Good breathing is one of the secrets of successful swimming.
Dance Like No one Is Watching
Dancing is a great form of exercise and is also a lot of fun and a way of making new friends. There are so many different types of dancing, from square to ballroom and from jazz to tap, that there is sure to be one that appeals to everybody. An hour or two of energetic dancing works off a large number of calories, but even the more sedate types of dance are beneficial.
Have More Sex
Having sex counts as physical activity. Although having sex won’t replace any of the above activities it can be a supplemental form of activity. It really take vigorous and consistent sexual activity to replace running, biking, etc. If you are able to engage in that type of sex for 30 mins a day 5 days a week, well go for it. You do not need to anything else.
On Your Mark, Get Set, Go !
The best thing to do is to choose one type of exercise to begin with and just give it a go. Keep the time short to begin with. 10mins at a time counts toward your goals. Aim to do your chosen exercise regularly, perhaps twice a week, and really try to stick to it.. Then add a day each week until you get to 5 days a week . Then you can start to go for longer time. Once you let your routine slip it becomes harder to start again, but if you stick to it you will gradually find yourself wanting to do more and really begin to feel the benefits.