If you’ve been out physically active for some time, it’s important that you aim to make gentle and steady progress rather than going all out. The best way to start is to carry on with your normal everyday routine, and keep increasing the difficulty level a notch every week or so. For example if you are used to doing chin-ups and can do 5 comfortably, try increasing it to 7 reps and do that consistently over the next week.
If you are a newbie to the world of fitness here are a few ways that can get you started:
* When you go for your morning walk, walk faster. Brisk walking increases blood circulation and burns more calories than leisure walking. It is a cardio workout, and can burn up to 200 calories in 30 minutes. The walk should be started at a normal pace, slowly increasing speed as you go. The quick stride should be maintained for at least 20-30 minutes to give its calorie busting benefits. The best way to brisk walk is to pretend that you are late for a meeting.
* Use the stairs instead of the lift or escalator.
It might feel difficult to begin with but it’s better that you use the stairs instead of the elevator. Sprinters use stairs to train for their events as it brings the vertical component into their sprints. You don’t have to climb them quickly, but a comfortable pace at the start is fine. And start with 2-3 flights of stairs at first. You can increase them as you build stamina.
* Try cycling.
Cycling, like walking can be done with varied intensity. Most people are accustomed to riding a cycle since their childhood and hence there is no learning required. If you drive your car to work everyday, try to allot a day a week for cycling. This is not only beneficial for you, but also for the environment. Increase the number of days you cycle to work and time your runs. The same trick of pretending that you are late can be applied here too. Also if you have to go on an errand and its a short distance away, take your cycle and not your car.
Choosing The Right Activity
Choose an activity that you enjoy most. Like dancing for example. It not only makes you feel stress free, but is also great form of exercise. Choosing the right activity can make you feel good and can guarantee the progress of the activity that you have taken. An activity that appeals to you will prevent you from getting bored with your routine.
No, this doesn’t mean one of those ridiculous eating restrictions people put themselves under to lose weight. Yes, restrictions are required, but it has to be done intelligently. Giving up sugary and fatty food is the foremost thing you can do. It requires conviction, and the body also takes some time to adjust to the new diet. Junk food is also a strict no-no. Meat grilled and roasted is more nutritious than fried. Consuming dried fruits, nuts when you get hunger pangs is a foolproof way to ward off the hunger and also eat healthy.
Some More Tips
* If you think dancing or aerobics is the option then so be it. The idea is to get you going. If it has in the past, it surely will even today!
* There are some people who constantly need motivation. If that is the case with you then you must find your kind of company to get rid of the boredom that you might get while exercising alone.
*Take your kids out and play with them in the park. The exhilaration that both of you experience is priceless and your kids will always remember and cherish the time you spent with them.
Take morning walks with your spouse. In time there could be better compatibility in this manner. Start slow and end up fighting fit!