Health is a big word! But what clearly belongs to it is physical fitness. Those who exercise regularly can reduce the risk of disease, improve sleep and balance, train coordination and will lose weight. For many, however, a fitness routine is a major challenge. Both getting started and exercising consistently are often perceived as hurdles. But it doesn't have to be! Simple tips can help establish a routine and sustain a fitness program over the long term.
1st tip: Start step by step
Become a fitness professional overnight? Probably not possible and that's perfectly okay. To start slowly, you should first be aware of what you can already do and what fitness level you are currently at. If you test yourself to see how fit you are, you can use this as a guide and will quickly notice initial successes that will spur you on to do even more. This can be, for example, the pulse rate after jogging 1 km, the time it takes to run 1 km, how many push-ups you can do or how flexible you are.
2nd tip: Tailored fitness program
No body is like another and therefore no fitness program should be the same. Designing your own fitness program can help you set realistic goals and adapt the exercises to your own body. This way, you won't fail after the first round, and you'll see success sooner. Clear goals are useful here. What are you training for? How often and how long do you want to train? When are breaks scheduled? It can help to write everything down.
3rd tip: The right equipment
The right workout equipment can be insanely motivating. Therefore, on the one hand as an incentive, and on the other hand to be able to train effectively, it makes sense to acquire the right equipment. This can be well-fitting sports shoes, the right training pants and shirts, jogging jackets or sporty swimwear. Whatever fits the workout can serve as motivation to follow through.
4th tip: Just get started
After New Year's Eve, the sports program will start! Everyone knows this and similar sentences for sure. But this is not necessarily the right approach. If you set a starting point further in the future, you will be under pressure and have time to think up excuses. Why not just start today? Take it slowly and in small steps.
5th tip: Acknowledge progress
Successes do not always have to be big and for sure a six pack will not show up after just one week of abdominal muscle training. However, even the small progress should be recognized, so that the motivation does not sink directly again. Success will come, even if it is visible in small steps.
Citation
- Mayo Clinic (16.12.2021) Fitness program: 5 steps to get started. (Abgerufen am 11.05.22). https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269.