Physical activity is crucial for good health; it plays a major role in maintaining a healthy weight, lowering the risk of heart disease and other medical problems, and boosting energy.
The World Health Organization (WHO) recommends that adults aged 18–64 should do:
These guidelines can seem daunting if you're busy, have physical limitations, or are just starting out. Here are some tips for beginning and sticking with a fitness plan.
Talk to your GP about starting a fitness plan, especially if you don't currently exercise regularly or if you have any medical conditions such as diabetes, high blood pressure, heart disease, obesity, or a family history of heart attack or high blood pressure. There are many options available, even if you have limited mobility. Your doctor or physical therapist can help you plan a fitness plan that's right for you.
Start small. Research shows that exercising for 10 minutes three times a day provides many of the same health benefits as exercising for 30 minutes straight. Think of quick and easy ways to fit exercise into your life. You could try:
Look into structured exercise activities, such as a class at a gym or in your local community. You could follow a workout routine online if you prefer to exercise at home. These activities can help you gain confidence, feel motivated, and learn new techniques.
Realise that making exercise a regular part of your life takes time. It may take you several weeks or months to get in the habit of exercising.
Plan for exercise. Make time in your daily schedule for exercise in the same way you would book a meeting or appointment. Try not to exercise too close to bedtime, as it can keep you awake.
Do a variety of activities so you don't get bored. Trying new activities regularly will keep you interested and make you less likely to give up.
Set exercise goals and reward yourself when you reach them. For example, if you manage to exercise three times a week for a month, treat yourself to something special, such as a bubble bath or at-home facial, a fun movie or book download, or an evening with friends. You can use the SMART method to help you focus and plan for success. Your goals need to be:
Find other people to exercise with you. Go for a bike ride with your child or make a date to walk or jog with a friend or partner. Exercising with a buddy increases your chances of attaining your fitness goals because they will encourage you to get up and go. Also, you might have fun competing together, you will have safety in numbers, and they may introduce you to new activities.
Remember, every bit of activity makes a difference in your overall wellbeing. With patience and persistence, you can achieve lasting improvements in your health.