So you want to start an exercise program. Great! You’ve taken the first important step toward a healthy body and mind. But before you get started there are a few important things you need to know to stay informed, safe, and motivated.
Get Your Gear On
Ok, so what are you going to wear? My number one piece of essential exercise gear is the proper sneakers. Whether it’s running shoes, cross trainers, or gym shoes, make sure your footwear is properly fitted, supportive, and appropriate for the exercise you plan to do in them, such as running, basketball, or biking. In the Boston area, for example, Marathon Sports provides shoe fittings according to their Right Fit Method, which looks at how the foot bears down during the gait cycle (or how you walk or run.) Very cool! You might be able to find a similar footwear specialist near you.
Another important consideration are your exercise clothes. Comfort is key here. For the most part, depending on the weather, you can wear whatever you feel comfortable in: a T-shirt, tank top, shorts, pants, leggings – whatever. Layer for warmth and cooling off. Give each item a test run to make sure it doesn’t chafe your skin or ride up when you move. Nothing worse than a wedgie while running.
Safety first! If you’re outside make sure you wear something reflective. I promise not all reflective gear looks dorky – there are all sorts of cool reflective add-ons that allow you to decorate your outdoor gear however you want.
Determine Starting Point
Now that you’re all geared up, determine the level of fitness you’re starting at. It’s always good to consult your physician before starting any exercise regime. Once you get the green light, you might start by trying a few different kinds of cardio exercises, experimenting with different amounts of free weights, and testing out a variety of stretches to see how flexible you are. Whatever the exercise, select a level where you feel comfortable. One rule of thumb to getting a good workout is to use the Perceived Exertion Scale. This means when working out, you feel like you’re working hard. Your heart rate’s up, your breathing's intensified, and you’re sweating. Exercise at a level at which you can hold a conversation. If you can’t talk, you’re working too hard.
Select an exercise you feel comfortable doing – and also have fun. If you choose a workout that you actually enjoy, this will keep you interested and motivated. It shouldn’t be “I have to go work out” but rather “I want to go work out.”
Between 1977 and 1995, the number of places that people walked decreased by 40 percent, while automobile trips increased to almost 90 percent of all trips made.
Start Slow and Build Gradually
You don’t need to run a marathon or bench press 200 pounds during your first workout. No one expects that and neither should you. Start where you are, not where you aspire to be. Build up your workouts gradually by adding time or intensifying the work (sprint for an extra minute, increase your weight routine by 5 lbs, or boost up the cross ramp on the elliptical machine).
Stay Motivated
The key to sticking with an exercise program is staying motivated. Try writing down weekly goals and checking them off as you go or starting an exercise journal and tracking how you’ve improved over the weeks. Remember to ditch the weight loss obsession – it’s OK to want to lose weight, but this shouldn’t be the most important part. Instead, also consider how your clothes fit, improved endurance, and increased self-esteem. Now go for it.
- Try to do at least 30 minutes of moderate-intensity physical activity, such as walking, almost every day.
- Set realistic goals – and if you miss a workout or feel discouraged, get up and keep going.
- Find a convenient time and place to exercise. This makes it easier to fit it into your day.
This article has been reviewed by BodiMojo expert Carolyn Butterworth.
