Physical activity is part of the foundation of a healthy lifestyle. Physical activity doesn’t just mean maintaining a regulated exercise routine. There are many ways you can add exercise to your day so that you can reap the benefits without breaking a sweat. If you prefer strenuous exercise, that’s great too! Just know that even getting up from your work desk every hour and taking a walk around the parking lot has health benefits.
1. Reality Check: Be completely honest with yourself about your physical form. Start slowly. Many people bite off more than they can chew at first, which leads to frustration, making it more likely to stop before real progress is made. Pick something you like so that you are more likely to follow it. Keep track of your progress so you can see how far you’ve come.
2. Set a fitness goal and make a plan: Want to run 5K but have never run before? Maybe you want to go from a 5K to a 10K. Would you love to be able to walk up a flight of stairs without getting out of breath? Wherever you start, make sure you start with a plan. Create realistic goals and reward yourself (no food!) When you reach them. Talk to someone who has experience doing what you want to do for suggestions. Try to schedule your workouts like you would any other appointment.
3. Recruit a friend: You are less likely to give up a workout if you know a friend is waiting for you. Find a friend who has a “you can do it” attitude; That positive energy is contagious and will keep you going after the initial excitement of starting something new wears off. An activity buddy is also good for any emotional support you may need along the way. If you need to meet up with a coworker, walk to your desk instead of sending an email, or suggest going for a walk instead of sitting in a conference room.
4. Feed Your Body – Physical activity burns calories, so you may feel hungrier once you start moving more. Pay attention to your hunger and satiety signals. Choose whole foods like fruits and vegetables, lean protein, and healthy fats. A balanced diet will keep your energy stores full and help you build muscle. Water is also a type of fuel. Your body doesn’t work as efficiently if you’re dehydrated, so try to drink at least 8 cups of water a day before, during, and after your physical activity.
5. Don’t give up: Some days will be easier than others. Life gets in the way sometimes and you might miss a workout because you’re sick or just because you need a break. The key to continuing your success is not throwing in the towel if you miss a few days. Everyone loses days, but people who stick to their routines don’t let those wasted days derail their overall success. Progress is made slowly over time, so pick up where you left off and get on with the great work.
Physical activity is a fun way to start building your healthy lifestyle. Everything helps, so if you want to try an indoor cycling class or be able to play catch with your kids, your journey begins with the first step!