How do you start to exercise if you really haven’t done anything since Halloween and that big candy binge?
This article focuses on one of the most popular New Year’s resolutions (exercising more) and how to get started in a way that will keep you exercising for a lifetime.
First of all, start with a realistic, measurable goal. Start with something small that can be achieved with only a small change to your schedule. For example, start by exercising at least twice the first week. If you start small, you increase your chances of success.
If you exercise at home or at a gym, it’s nice to be accountable to someone. If you have a friend or family member that will exercise with you that is great. Other ways to get that accountability are to regularly go to a fitness class. Once you get to know the instructor and other members of the class, they can become your workout buddies and help you to be accountable.
Another way is to hire a personal trainer. When you have a regular appointment and have invested money into your training plan, it helps to make you accountable. It is also a great way to learn to exercise at a pace and method that is right for your body and needs.
Work on overcoming your fear of the gym if that is a problem for you. The gym can be intimidating, especially if you don’t know how to use the equipment properly.
The YMCA and most gyms offer free sessions to help you learn how to use the equipment. Take advantage of those sessions. They are usually held by personal trainers and health coaches that are skilled in workouts with machines and can teach you about the machines and which ones would be most beneficial for you.
Start small. If you haven’t exercised since Halloween or even months or years before Halloween of this year, that is a great reason to start lighter or less. With time, you can slowly increase your exercise and/or the weights you are lifting and you will see progress. I have observed members of our gym start by exercising too often or with too much weight and be unsuccessful in a very short time. Starting to exercise is a journey and that journey often starts with 15-30 minute sessions of exercise.
What is the best exercise to do when you are just beginning? My best suggestion is to start with exercise that you enjoy and will keep doing. If you like to walk, walk. If you enjoy riding a bike, outdoor biking or a cycling class might be right for you. On the other side of this, if you don’t like swimming or being in a pool, don’t start with water aerobics.
My last piece of the exercise puzzle is to look beyond weight loss. Exercise has many health benefits such as sleeping better, feeling more energized, happier and calmer. It can help with high blood pressure, diabetes, arthritis and other health issues. If you can start to associate exercise and how good you can feel as a result of your exercise program, you’ll be more inclined to stick with it.
Lastly, the YMCA has a New Year’s Resolution exercise program that is perfect for beginning exercisers. It will teach you how to use our equipment and start a healthy program that is lasting and beneficial. Please call the YMCA at 402-564-9477 or stop to see us for more information.
Marcia Grant is a wellness coordinator, personal trainer & fitness instructor at the Columbus Family YMCA.
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