New to Working Out?

Exercise, workouts, sports activities... However you want to partake in regular physical activity, we know that they're all important. Not only does daily movement provide a handful of health improvements, but it can also be used as a tool to promote healthy weight loss.

The two main problems that occur with daily exercise are: not knowing where to start and finding the motivation to maintain a consistent routine. We know that that first step joining a new gym can be intimidating; however, when you understand your "why," or purpose for exercise, working out becomes a lot easier!

Additionally, having the right knowledge and workout plan that is tailored to you and your own personal goals will benefit you greatly and help make exercise a consistent activity in your life.

Keep scrolling to learn the many benefits that exercise provides and also how to start and find motivation to working out consistently.

Benefits of Exercise:

According to ACSM and the CDC, the recommendation for daily exercise is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity for individuals 18-65 years of age (CDC, 2022). Of course, this is going to look different for everyone as some prefer walking over intense weight lifting, and that's okay! As long as you're exercising in a way that you enjoy and gets the body moving is all that matters!

Additionally, exercise has many benefits for both your physical and mental health. Below is a list of the most common benefits that exercise can support your daily living.

1. Improve heart health and lower blood pressure

2. Reduce feelings of anxiety, stress, and depression

3. Aid in weight management/healthy weight loss

4. Increase muscle strength and overall exercise endurance

5. Improve quality of sleep

Types of Exercise:

1. Aerobic exercise

2. Strength/resistance training

3. HIIT (high-intensity interval training)

4. Pilates

5. Swimming

6. Cycling

7. Running, walking, hiking

8. Yoga

9. Group fitness classes

How to Start:

Whether you're new to working out or getting back into a routine after time off, taking the leap to start can be the hardest things to do. Luckily, with a few pointers and some set scheduling, you'll be able to get after your fitness journey in no time! Below we share a list of beneficial and realistic tips to help you get started!

2. Set realistic short term & long term goals

When starting your fitness journey, it's important to set realistic goals. Instead of going in thinking that you'll be down 10 pounds and a six-pack in a month span, think short-term first. An example of this would look like:

• "In one week, I will complete 3 workouts."

• "I will workout for at least 30 minutes for 3-4 times a week."

• "In 2 weeks, I will reduce my running mile time."

Once you have short term goals, you can then think of long term goals. Make sure that these goals are realistic and ones that will keep you motivated to continue your fitness journey. Realistic long term goals look more like:

• "In 6 months, I will be able to do 15 pushups and 10 pull ups."

• "At my next annual doctors appointment, my blood pressure and cholesterol will have significant improvements."

• "After training for an entire year, I will be able to complete a 5k race."

Setting goals can be overwhelming and challenging. It's important to start small and work your way up to goals that will improve your overall lifestyle.

3. Ask or join a friend

Surrounding yourself with people you enjoy, while sharing the same exercise interests you enjoy is the key to fitness motivation. Not only do you get to catch up with your friends, but you also get to get a workout in while doing so!

The next time you're anxious to go to the gym, text your friend and ask them if they want to get an upper body session in with you. Or ask a friend to join them in their Zumba class after work!

Correspondingly, personal trainers are not only for celebrities! No shame in hiring a trainer to help you learn the ropes before you go in with no idea where to start.

Whether it's a personal trainer or a friend you're meeting for a workout session, both are great sources to keep you accountable and learn new things!

5. Choose what you're good at

Not only is it important to choose an exercise you enjoy, but one that you're also good at. An exercise that you feel confident in performing is one that you will tend to lean toward and continue with. If you've never been good at sports and try incorporating volleyball for example, chances are you are not going to want to continue volleyball if you're bad at it.

Needless to say that every workout shouldn't always have to be easy for you. Most exercises should be a bit challenging, pushing you past comfort and able to burn some calories!

6. Track how you feel after

Going hand in hand with exercising in ways that you enjoy, tracking how you feel after you workout can be a huge motivator. Did your workout make you feel good after? Happy? Stressed? Write down what you enjoyed about your workout and what you did not enjoy. Tracking how you feel after your workout will help you eliminate the workout you don't like as well as keeping track of the ones you do like.

7. Create a motivating playlist

Jamming out to your favorite tunes while working out is one of the many ways to help get you motivated to start and continue working out. Research has found that listening to upbeat music while engaging in physical activity may increase the prolonged duration and participation of exercise without a perceived increase in effort (Napoli, 2018).

Additionally, the same study reports that a music set list that is faster and more upbeat, the more likely you will pick up the pace during your workouts (Napoli, 2018).

Honestly, this chunk of time could be the best hour of your day. You may find yourself escaping reality for a bit while listening to your favorite tunes!

The bottom line:

Starting fresh in anything you do in life can be scary, but almost always worth it. Starting a new exercise routine can be overwhelming and challenging. Luckily, there are many ways in which you can get the physical activity you need while also moving for enjoyment.

The various array of physical activity to choose from allows you to pick and choose the ones you enjoy and can make part of your newfound active lifestyle. Also, writing down your goals and tracking your progress are both ways in which you can keep yourself accountable!

After all, the goal is to make exercise part of your lifestyle, not used as something you dread doing everyday. Remember to start slow and know it's okay to ask for help!

RESOURCES

Centers for Disease Control and Prevention. (2022, June 2). How much physical activity do adults need?. Centers for Disease Control and Prevention.

Music boosts exercise time during cardiac stress testing. American College of Cardiology. (2018, March 1). https://www.acc.org/about-acc/press-releases/2018/02/27/12/01/music-boosts-exercise-time-during-cardiac-stress-testing

https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once.

https://www.nytimes.com/guides/smarterliving/how-to-start-exercising

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