We all know that fitness is key to good health. But getting started on a fitness program is often very difficult. Working exercise into your busy schedule, figuring out the best fitness regimen for you, and staying on track are some of the biggest challenges.
Changing your lifestyle isn't an easy task. To help you get started, try these nine strategies for successfully incorporating a fitness program into your busy life:
1. First, think positively about your self, your goals, and how you want to achieve them. A positive outlook and a real determination will help you achieve your health goals. Write your health goal on an index card and keep it in your briefcase or at your desk as a reminder of what you seek; refer to it often to keep your goals fresh in your mind.
2. Schedule an examination with your doctor. Most doctors agree that beginning an exercise program is a great way to improve your health and manage stress -- but it's important to tailor your program to your health risks. Have your doctor check your health history, blood pressure, laboratory studies such as cholesterol, triglycerides, and blood glucose, and also review any medications. Better yet, find a doctor who can take these factors into consideration and provide you with an exercise prescription outlining the frequency, type or duration of your exercise program based on your health status.
3. Set attainable goals and track of your progress towards reaching them. People often set weight loss as their primary objective, but it shouldn't be the only determinant of success. Remember that for a longer lifespan, you should also consider improving cardiovascular (heart) health and endurance, muscle strength, coordination, and balance as other possible goals. You could also focus on lowering blood pressure and heart rate, or improving your eating habits and increasing flexibility.
4. If weight loss is your primary goal, remember that it should be viewed like a marathon race rather than a sprint. It's hard when you want to fit into that new pair of jeans now -- but steady, consistent weight loss over time is much better for your body's overall health, and you'll be more likely to keep it off. Losing just a couple pounds per week seems painfully slow, but set your sights on the big picture -- that pace, maintained over a 6-12 month period, translates to a total weight loss of 20-100 pounds!
5. Enlist the help of a buddy who has the same health goals as you. Studies have demonstrated that those who pair up with a friend to reach their health and fitness goals are able to stick to them. Even better, hire a health coach to help you stay on track -- it's the buddy system, but elevated up a notch since you'll now have a wellness specialist in your corner.
6. Whether you exercise at home or at the gym, pick a time that works best for you and stick to it. This not only will help your body adjust to your new exercise regimen, but sticking to a regular exercise time makes it easier for you to manage the rest of your day more efficiently. When adjusting your daily schedule to allow for time to exercise, consider whether you are more active in the morning, at noon, or in the evening -- and then schedule your daily workout accordingly. This way, you will be able to perform at your mental and physical best during your workout session.
7. If you're new to exercise, take it slow. Be sure to allow for regular rest intervals, as this will help you recover from the physical challenge of your workouts and keep fatigue and soreness to a minimum. Most often, people fall off the exercise bandwagon because of muscle pains or injury.
8. Keep a journal. A journal will help you chart your progress, reminding you of your ultimate goal and letting you visualize just how much progress you've made. A journal also lets you track how you feel throughout the process -- both physically and psychologically -- and can also help you identify any weak areas, so that you can work on them.
9. Incorporate other healthy lifestyle changes along with your new fitness program. Improving your diet will help you reach your weight and health goals even more quickly. Educate yourself on healthy ways to improve your diet with simple changes to the foods, additives, and oils that you use in cooking. Also, quit smoking, and decrease alcohol and caffeine consumption; this will enhance your physical abilities and contribute to your success.
By following these easy steps, you'll soon be on your way to developing a new healthy lifestyle that you can maintain for years to come.
Copyright Healthy U, LLC.
Dr. Patricia David, MD, MSPH is a board-certified Preventive Medicine physician, Certified Personal Trainer, and Certified Fitness and Nutrition Coach. She is founder of the Healthy U's Masaya Healing & Wellness Center, where you can get customized exercise prescriptions and nutrition programs that boost your metabolism, reduce your health risks, and help you achieve a lean, healthy body weight. To learn more about how we can help you succeed with your health goals and change the future of your health, visit [http://www.lifewellnessprogram.com] or call 888-253-3830.
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