We can probably all agree that exercise is needed to maintain a healthy life. But that doesn’t make it any easier to do. For many people who don’t like to work out, getting started—or starting again after a long hiatus—happens only when the doctor says it’s a risk to their health not to.
But if you don’t want to wait until that happens (who does, really?), here are some tips for getting started with regular exercise, without it coming down to the doctor’s “scared-straight program”!
1. Set a realistic goal.
Don’t say you’re going to work out five days a week. At the beginning it might start out that way, but once you start missing a day or two, you get discourage and throw in the towel.
If you’re just getting started try 25 to 30 minutes of cardio two to three times a week for the first two weeks, then start adding in weights. (If you want to do more than three days per week, go for it—but no more than five days a week. The body needs time to rest and you also want to make sure it’s manageable and maintainable.)
2. Know your schedule.
Ask yourself: When do I have time? Where can I find time? We can make every excuse not to work out. You have to be willing to make sacrifices for yourself!
3. Location, location, location.
Are you going to work out at a gym? (If so, which gym?) Are you going to work out at home?
Where you work out is vital to maintain the longevity of getting and staying healthy. One of the things my wife said to me when she started to work out was that she didn’t feel comfortable going to a big gym. She felt nervous and thought it was like a meat market. It wasn’t for her. You need to know what’s for you.
Don’t go too far from your home: the harder it is to get there, the less motivated you will be to go and keep going.
4. Find (or make) the time.
For many of us, this is the hard part! Getting the kids’ lunches and clothes ready for school the day before saves a lot of time, as does asking them what they want for the night before, so you know what to prepare. Then try to go to bed a little early and set the alarm 45 minutes to an hour earlier if you’re going to work out at home. This will be a great start.
If you’re going to work out at a gym and you’re a stay-and-home parent or don’t have typical 9 to 5 hours, try to find a class or a trainer available right after you drop the kids off at school, because unless you’re really dedicated, as soon as you get home you’re not going to leave!
If you’re working out around a 40-hour workweek, it’s especially important to know when your energy peaks are and how your body responds at different times of day. With just 30 minutes of intense cardio or circuit training, three days a week, you can maintain a great fitness lifestyle.
5. Decide on the right type of workout for you.
Ask: What does my body need to get healthy? What can my body do? What do I enjoy doing? What might I enjoy?
Circuit programs, running clubs, boot camps, DVDs, and walks or hikes are great. It’s important to find something that you like to do or even try something that sounds interesting (that’s not unsafe for you).
Don’t write something off until you try it—you may find out you like it! I have had clients that were first invited to my classes who never thought they would like it; for some it has been nine years with me. Now I can’t get rid of them!
You have to be having some fun—it can’t be something you hate or it won’t last long. If you hate running, don’t run! There are other ways of getting a cardiovascular workout.
6. Know what your body can do.
If you’re just starting to work out, start slow. It’s never a bad idea to get a checkup first from your doctor. If you have injuries you definitely need to see your doctor so he or she can let you know what your limits are. Always tell your instructors and trainers all your injuries. A good trainer or instructor will know how to modify an exercise program for you so you don’t get hurt.
7. Eat healthy.
What does this have to do with working out? What you eat is very important in terms of the results you see from exercise: You can burn calories and feel good with exercise alone, but if you are taking in bad calories through food, your body will not change and you will get discouraged. If you aren’t sure where to start, a nutritionist is worth the investment! I also like the Jenny Craig point system, it allows you to eat things you like, but you are still accountable.
Moderation is important. If you cut out everything you love, you will eventually give up—it will be too hard. But if you keep a balance of eating healthy foods along with a few of those less-healthy things you love, it might take you a bit longer to get to your goal than if you change your diet completely, but you’ll find it’s doable and maintainable over the long haul.
And ultimately, that’s the key: Eat well and exercise regularly, but still live. Everything in moderation!
Garfield Watson is an accomplished athlete and trainer and owner of life-fitness company Omega Fit. A multi-disciplined competitor in amateur basketball, football, and track and field, Garfield is a certified personal trainer, sport conditioner, and boxing coach.
He has developed an in-school exercise program for the Toronto Board of Education and children’s fitness programs for schools, and in 2006 he started the Personal Best Fitness Camp for kids. Garfield lives in Toronto with his wife and children.
You can read Garfield’s full bio here and follow him on Instagram @GarfieldWatson.
