Stage 3 - Making exercise part of your Routine
if you've never done any exercise before, or at least for a long time, the prospect of committing time to do it can be quite daunting. You may have heard stories of people spending hours in the gym, and of course you’ve got to get there in the first place. And the same applies if you want a game of racquetball or tennis, or maybe just to kick around soccer.
However you look at it, this thing that you so desperately want to include in your life (because you've been convinced by all the benefits that you will get), is actually going to take a huge amount of time – more time than you think you can possibly commit to it.
But again don't be put off – you don't have to spend hours and hours in the gym, or hours and hours on the tennis court, you can start by just introducing short bursts of activity into your daily routine.
Even if it's only 20 or 30 min three of four times a week, mixing up exercises designed to help your heart and strength, it will still be more than worthwhile because it will get you used to the idea of regular exercise. And once that becomes part of your routine, you'll find it easier and easier to maybe increase the frequency all the time you take for each session.
It's almost a psychological game that you're playing with yourself so that you start slowly and then present yourself with too much of a challenge which might cause you to give up even before you really start.
Also it is a good idea to make sure that you introduce a fair amount of variety into your exercise routine, so that you don't get bored with what you're doing, and you actually look forward to the different activities that you will be undertaking.
There are plenty of places online where you can find the sorts of exercise routines described above – slow but sure, or alternatively just have a word with one of the coaches or trainers down at your local gym. You'll find that they will be only too pleased to help you out and give you a set of routines that you can fit into your normal working day. After all it's in their interests to encourage your enthusiasm and make sure that you stick at it. And you will.
And just to get you started, here's a few tips:
· at work if you spend all your time looking at a computer screen, try taking a break every hour and go up and down the stairs at a trot if you can, or at least with purpose
· offer to run errands for some of your colleagues if they want a coffee or some snacks
· do more gardening or even housework – both are great ways to get exercise and burns calories
· if you have children, why not go for a family bike ride, so that not just you benefit everybody
· do less driving and do more walking – walking is a really great way to exercise and it's something that anybody can do
· if you travel as part of your work, most hotels will have a gym or at least an exercise room, so use them
· if you have to fly make sure you get up and walk around every hour or so and try and follow the exercise videos that many airlines now provide
You may well notice that some people actually have exercise equipment in their offices, and it's something that you might want to consider as well. It doesn't have to be anything particularly big, maybe just some dumbbells or barbells – just something to make you change your sedentary routine into a more active one.
Its an obvious point but one worth mentioning nevertheless – make sure that you're eating enough of the right kinds of foods to sustain whatever level of exercise you are carrying out at any particular time.
Again there is plenty of information on the Internet about what sorts of foods to eat to maintain a healthy lifestyle and provide you with sufficient energy to be able to carry out your exercises properly. Or of course alternatively as with the exercise routines above, anyone down at your local gym should be able to help you.
So don't wait any longer, take action now and start to make exercise an integral part of your lifestyle. The benefits are undeniable and after a while you'll find, that not only do you feel better, but you're actually enjoying it too!
if you've never done any exercise before, or at least for a long time, the prospect of committing time to do it can be quite daunting. You may have heard stories of people spending hours in the gym, and of course you’ve got to get there in the first place. And the same applies if you want a game of racquetball or tennis, or maybe just to kick around soccer.
However you look at it, this thing that you so desperately want to include in your life (because you've been convinced by all the benefits that you will get), is actually going to take a huge amount of time – more time than you think you can possibly commit to it.
But again don't be put off – you don't have to spend hours and hours in the gym, or hours and hours on the tennis court, you can start by just introducing short bursts of activity into your daily routine.
Even if it's only 20 or 30 min three of four times a week, mixing up exercises designed to help your heart and strength, it will still be more than worthwhile because it will get you used to the idea of regular exercise. And once that becomes part of your routine, you'll find it easier and easier to maybe increase the frequency all the time you take for each session.
It's almost a psychological game that you're playing with yourself so that you start slowly and then present yourself with too much of a challenge which might cause you to give up even before you really start.
Also it is a good idea to make sure that you introduce a fair amount of variety into your exercise routine, so that you don't get bored with what you're doing, and you actually look forward to the different activities that you will be undertaking.
There are plenty of places online where you can find the sorts of exercise routines described above – slow but sure, or alternatively just have a word with one of the coaches or trainers down at your local gym. You'll find that they will be only too pleased to help you out and give you a set of routines that you can fit into your normal working day. After all it's in their interests to encourage your enthusiasm and make sure that you stick at it. And you will.
And just to get you started, here's a few tips:
· at work if you spend all your time looking at a computer screen, try taking a break every hour and go up and down the stairs at a trot if you can, or at least with purpose
· offer to run errands for some of your colleagues if they want a coffee or some snacks
· do more gardening or even housework – both are great ways to get exercise and burns calories
· if you have children, why not go for a family bike ride, so that not just you benefit everybody
· do less driving and do more walking – walking is a really great way to exercise and it's something that anybody can do
· if you travel as part of your work, most hotels will have a gym or at least an exercise room, so use them
· if you have to fly make sure you get up and walk around every hour or so and try and follow the exercise videos that many airlines now provide
You may well notice that some people actually have exercise equipment in their offices, and it's something that you might want to consider as well. It doesn't have to be anything particularly big, maybe just some dumbbells or barbells – just something to make you change your sedentary routine into a more active one.
Its an obvious point but one worth mentioning nevertheless – make sure that you're eating enough of the right kinds of foods to sustain whatever level of exercise you are carrying out at any particular time.
Again there is plenty of information on the Internet about what sorts of foods to eat to maintain a healthy lifestyle and provide you with sufficient energy to be able to carry out your exercises properly. Or of course alternatively as with the exercise routines above, anyone down at your local gym should be able to help you.
So don't wait any longer, take action now and start to make exercise an integral part of your lifestyle. The benefits are undeniable and after a while you'll find, that not only do you feel better, but you're actually enjoying it too!
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