Are you just starting your fitness journey and feeling overwhelmed? This process checklist will guide you through the basics of starting a fitness routine, helping you create healthier habits that can last a lifetime as you turn this current motivation into disciplined habits.
Here is an email from a gentleman who is ready to get started with a basic routine that is focused on walking and stretching, with goals of better health and weight loss.
Stew, I am a longtime reader, but to be honest, have not put any of your advice into action until now. My recent annual physical results were a disaster with high cholesterol, triglycerides, blood sugar, and weight around my stomach (the biggest I have ever been), and 52 years old. What advice do you have for me as I start the journey to turn this ship around? Thanks, Harry M.
Harry, I get it. After 50, I also had to make sure my diet and recovery were in tune with my fitness routines. I like that you used the word “journey,” because fitness is a journey, not a destination. Starting can be the biggest hurdle so begin with the basics — walking and stretching, building a daily habit of both activities.
Eating for fuel (not to excess) and staying hydrated can help you stay on track. The first step is typically all about building new and healthy habits. Here’s how you can go about that:
Finding the right exercise routine can be a combination of trial and error or simple likes and dislikes. It’s important to determine which type of activity fits your lifestyle and preferences.
Whether you’re a running, weight training or yoga fan, pick something that you will enjoy; this will increase your chances of staying motivated and consistent. For true beginners, I recommend a pain-free cardio activity, such as walking or biking mixed with easy calisthenics and a full-body stretching routine.
After creating this habit and building some daily fitness momentum, you can replace it with more challenging activities, such as jogging, group classes or weightlifting.
Make sure your fitness goals are realistic and achievable. Consider your current fitness level, time per day available and the amount of energy you have throughout the day. Focus on next year’s annual medical health screening scores.
Strive to gauge your progress by reducing your weight and body measurements and improving your blood-work numbers through a better nutrition plan and effective calorie-burning activities each day.
Having the right equipment and apparel can help keep you motivated and comfortable while exercising. Investing in proper shoes, clothing and fitness trackers can make a big difference.
At this point, the basics are essential:
You can even make your own equipment with minimal monetary investment.
It’s always wise to consult with a doctor before beginning a new exercise routine. This will ensure that you are aware of any potential risks or concerns. I am sure your doctor made this recommendation after your most recent blood-work numbers.
Starting out with the basics (walking, biking or stretching) will not be too taxing on your body, but check with your doctor just in case as some ailments and medications can interfere with progress and make physical activity more challenging.
Eating nutritious meals and staying hydrated are key for maintaining your energy levels during exercise. Make sure to drink plenty of water before, during and after your workouts to stay energized and avoid dehydration.
The big takeaway for all beginners to a fitness routine is to choose one that fits into your lifestyle and builds some consistency.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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Exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, and even boost your mood.
For the student who is working to get good at all of the elements of fitness, the midweek Mobility Day produces better…
Changing your training cycles periodically is a common way to diversify the elements of fitness you want to improve, as well…
The time to practice and test out strategies is during your preparation — not on game day.
