Walking, running, jogging, cardio. These are all examples of activities that we know we should do, but most of us don’t. For some, it is because we don’t feel we have the time to go to a gym. For others, it may be because we have no idea how to get started. It can feel pretty daunting to try something new. That being said, there are steps you can take to help feel more comfortable with incorporating exercise into your daily routine.
According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things you can do for your health. Improved digestion, strengthening your bones, and reduced risk of disease, are just some of the few benefits that stem from exercising on a regular basis.
Set time aside to walk a little every day
When you are just starting out, you don’t need to plan on having long exercise routines. You can start simply with a half hour of walking. The Arthritis Foundation recommends at least 30 minutes of moderate walking a day to reduce pain, stiffness, and inflammation in the joints.
Repetition can help reduce drop out
Most people who are getting started with exercise experience DOMS, delayed-onset muscle soreness. This can lead to some people wanting to stop being active completely due to fatigue and soreness. However, if you continue to exercise the same muscles, you’ll be less likely to continue experiencing DOMS. Exercise programs will typically see a dropout rate of 50% within the first 6 months. The key is to be consistent with your exercise schedule.
Make achievable goals
If you feel overwhelmed by trying to plan out a routine, try focusing on smaller goals. When you are just starting out, you may be able to stick to your work out plan if the goals seem more obtainable. For example, if you don’t think you’ll be able to stick to half an hour of walking, try doing intervals of ten minutes instead.
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