How to start exercising - Juice Daily

How to start exercising From the couch to fitness in 7 easy steps.

Sure, we know winter ended ages ago, but if you’re still making excuses about when to start your fitness routine, we’ve got easy steps to get you off the couch and on the fitness path. Shake off that winter haze! This is exactly how to start:

Getting motivated is the hardest part of shaping up for summer, but the good news is that once you start, it takes as little as 10 days to begin feeling the benefits (and also to develop the habit of exercise). In fact, after one month of exercising, a withdrawal effect can kick in if you suddenly stop your program.

Start to walk the talk

As the days become longer and warmer, walking becomes an enjoyable, inexpensive and relatively easy way to begin a fitness program. Walk with a friend or take the dog for a stroll for extra motivation. Make sure you wear good walking shoes and dress comfortably, carry water to remain hydrated, and if in sunlight, apply sunscreen and wear a hat.

Begin with a moderate to brisk walk for 30 minutes, three times per week. Look around and begin to “smell the roses” so to speak and once you begin to get into the groove, you can increase your pace, distance and times. The chemicals and hormones that are released in the brain through exercise can help combat stress, promote happiness and that wow feeling, which is an amazing motivator to keep up the pace.

Get a rhythm up and start to move a little faster

If walking is too slow, try to build up to jogging. This will build your aerobic fitness level faster and burn more calories (but is more stressful on the joints of the body, so make sure you have good quality footwear). Grab your iPod and make a playlist of your best dance tracks and you will be off and running in no time. Another WOW! Feeling even better and it doesn’t take long at all.

Check the ocean/pool

Swimming is another enjoyable, generally inexpensive and easily accessible exercise that tones the body, builds aerobic fitness and burns fat by working major muscle groups. Ocean swims are harder than pool swims, but both are low impact on the body and cause less stress on the joints as the water supports your weight, is cooling, refreshing, fun and can be done on your own or with family and friends.

  • Do all these activities and more on Bodypass

On your bike

Cycling is a great cardiovascular exercise that can be done on a stationary cycle or outdoors. Plenty of sunscreen, cooling clothing and safe cycle tracks are important if choosing the outdoors to cycle. It is great exercise for people with bone or joint problems as weight is supported by the bike and it can be done at your own pace.

Group fitness or dance classes

Dance classes or group fitness classes are excellent motivators and really get your fitness regime on the move. If you don’t want a gym atmosphere, community centres, private studios and dance schools offer classes in everything from belly dancing to salsa, groove, Zumba, power Pilates or yoga. If none of the above suits just putting on fast-paced music and dancing while you are cleaning, gardening or working around the house can also burn off many calories and make you feel full of life and energy.

  • Do all these activities and more on Bodypass

Zen time is a balanced time

Pilates and yoga or a fusion of both are of great fitness benefit and can be done at home with the aid of DVDs or YouTube as well as a class environment at Pilates and yoga centres, community colleges or gyms. Pilates particularly focus on core strength and muscle awareness, as well as on centreing, balancing and breath awareness. Yoga uses asanas or postures to unify mind, body and spirit. This and Pilates are both very beneficial for people with conditions such as back problems, asthma and arthritis, and are great stress relievers, especially with the added benefit of a meditation to finish the class

Lift it, push it!

Weight training will improve your overall fitness, but as it is not a cardiovascular form of fitness, it is best done as part of a cross-training programme, such as walking/jogging and Pilates/yoga.

Remember: 10 days and you will begin to feel the wonderful benefits of a fitter, healthier you. What are you waiting for? Get out there!

  • Do all these activities and more on Bodypass
Jill Healy-Quintard

About the person who wrote this

Jill Healy-Quintard

Jill Healy-Quintard runs Body and Balance Fitness and Wellness in pilates, yoga/pilates fusion, bodybarre pilates, yoga nidra, groove and more in Manly and Manly Vale and teaches a variety of classes as well as studio one on one to increase aerobic capacity, balance muscles and strengthen core as well as achieving a balance between body and mind with her unique programs including meditation practice.

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