In a previous blog we discussed the importance of getting enough exercise. Physical activity can reduce risk of disease and help you maintain your weight, which is even more important if you’ve just undergone weight loss surgery.
One of the biggest obstacles to improving your level of physical activity is simply getting started. Here are a few tips to help you get off the couch and on your way to a healthier lifestyle.
- Choose an aerobic activity that works for you. Getting physically fit doesn’t mean that you need to buy an expensive pair of new running shoes or join a gym. Walking, dancing or even gardening are easy but effective ways to increase your heart rate and build strength in your
heart, lungs and blood vessels.
- Add activities that strengthen your muscles. Balance your aerobic activity with exercises that make your body’s muscles work harder, which in turn makes them stronger and more efficient. Examples of muscle-strengthening exercises include sit-ups, push-ups, resistance bands exercises and lifting weights.
- Start slowly. While experts recommend 30 minutes of exercise a day, you don’t have to do it all at once. In fact, if you haven’t exercised regularly in a while, you’ll want to begin slowly to avoid a possible injury (it’s always a good idea to consult your doctor before beginning any exercise program). Start with increments of 10 minutes of activity at a time, and gradually build up from there. You’ll likely find that the initial success you enjoy at completing 10 minutes of exercise will motivate you to keep going. As you make progress, you’ll want to add more vigorous levels of activities to your exercise routine.
- Track your progress. Many people find that keeping an exercise log and writing down both their goals and accomplishments helps keep them motivated to stick with an exercise regime. A simple chart broken out by week allows you to track each activity you’ve done and for how long. Over time, you’ll be amazed at how far you’ve come!
- Learn more – this guide from Health.gov provides additional tips and suggestions that will keep you moving on your path to better physical fitness.
If you’re looking for other ways to lose weight and feel better, consult the experts at IBI Healthcare Institute.