Do you need to get into physical exercise? But, every time you try, you end up exhausted, drained, and lack the motivation to stay regularly active. Many people have a hard time getting into a fitness routine. You may find the workout too boring, too much work, or just not right for you.
Sometimes, people don’t see the results fast enough and they quickly become discouraged. For others, the monotony is just tiring, and they prefer to start another new exercise routine to have fun. Unfortunately, most of these attempts fail.
When done correctly, exercise can offer a range of benefits. You can use it to improve your stamina, endurance, and oxygen supply to the muscles. If you have diabetes, physical activity can help you control glucose levels, and decrease the odds of nerve damage and heart disease.
Here, we can help you figure out how to benefit from physical activity, stick to it, and enjoy your workout. Including other practical tips and tricks that can help you reach your fitness goals.
How to benefit from physical activity?
To make the most of every exercise, you should be physically active most days of the week and make it a key component of your daily routine. Choose any type of exercise you enjoy and can do it on a regular basis. Then, fit this exercise into your daily routine.
Something as simple as a 10-minute brisk walk from your home to the bus station or parking lot can work. You can also join exercise classes, such as yoga or a dance class, and spend time with like-minded people who can motivate you to keep working on your fitness goals.
For example, have a 30-minute goal for the day. Take your dog for a 10 min walk before and after work. Then do a 10-minute brisk walk during lunchtime. When doing these physical activities, be sure to wear comfortable clothing, such as a pair of running shoes.
Here are other simple ways you can try to make exercise a habit.
Increase physical activity at work:
- Get off the train or bus one stop early and walk from there
- Replace the smoke break with a 10-min brisk walk
- Join the office bowling team (or any other office team involved in sports)
Increase physical activity at home:
- Use a push mower to mow the lawn
- Do stretches when watching TV
- Enjoy a bike ride with the family
Increase physical activity during your free time:
- Go hiking, cycling, or rock climbing
- Try water aerobics
- Play frisbee
How to enjoy physical exercise?
Most people exercise because they want to shed a couple of extra pounds. They want to fit into their favorite jeans, corset, or summer outfit by the end of the month. So, they push their bodies to the limit until their muscles start trembling and their bodies drop with exhaustion.
But, people stop exercising when those pounds don’t come off fast enough. The problem is: weight loss takes effort and consistency. This is the kind of effort that doesn’t happen overnight. To enjoy physical exercise, you should change your mindset.
Instead of seeing your workout as “something you must get over with to lose weight”, you should see it as an activity that can make you feel good. It can improve your mood, boost your energy, and help you cultivate positive emotions and feelings about yourself and your body.
Many studies recognize the positive impact of physical activity on mood states, such as depression, stress, and anxiety. Physical activity can curb inflammation via different processes and contribute to better health outcomes for people with mood disorders.
Exercise enhances mental well-being by curbing negative moods and anxiety. It also promotes cognitive function and self-esteem. Based on studies, physical activity may alleviate symptoms associated with social withdrawal and low self-esteem.
Another way to make the fitness routine more exciting is to listen to some podcasts or music when exercising. Put on your favorite headphones and choose whatever source of entertainment prevents you from getting bored.
Music is a great way to pass the time. It can also dull negative self-doubt and self-talk. Audiobooks are also amazing to listen to, as they can help draw your attention when you are doing activities you’ve done a million times already.
How to balance all the different activities you want to do?
Let’s say there is a range of physical activities you want to do, like hiking, walking, lifting, or horseback riding. You want to try them all and don’t want to give up any. How can you plan the time and adjust the fitness routine?
To get the most out of every workout, you should listen to your body, prioritize your exercise, and slowly increase the workout intensity.
When you are starting out with exercise, you should start small. Start with simple workouts, like walking, where you still have the energy to do other activities throughout the day. Don’t overwork the body to the point where your muscles ache on a daily basis.
As you slowly increase your stamina, energy, and endurance, you can implement other forms of physical activity. Such as hiking or horseback riding. Prioritize such outdoor activities when the weather is comfortable and save the indoor workouts for summer or winter.
If you are doing strength training or weight lifting, you can increase the intensity by picking up the pace. For example, if you get comfortable with a “standard” lifting routine, where you rest 60 to 90 seconds between sets, you can reduce the rest time by 25% to 50%. You can eventually lift heavier weights and get better results.
Other tips to benefit from exercise
- Consume a balanced diet packed with veggies, fruits, and carbohydrates.
- Eat a light snack or a meal 2 hours before exercise.
- Stay hydrated to decrease muscle fatigue and dehydration.
- Pay attention to your form and posture.
- Do 5 to 10 min stretches or warm-ups before exercise.
- Be flexible and creative. You can take a weekend stroll in nature or any other activity that’s outside your fitness routine.
- Let the body rest and recuperate.