Perhaps your GP has recommended you exercise more, or you’ve had a recent health scare. Maybe your family’s been nagging you to get off the couch or you’ve decide yourself that it’s time to lose some weight. How do you find the motivation, time and resources to get fit, particularly if you haven’t exercise in a while? How do you choose the best type of exercise And do you need a health check before you start.
Understanding the effect a sedentary lifestyle has on your health often hits home only after a serious event such as hearing bad news from your doctor. For some people, that’s often enough motivation to get start. Surviving a serious illness as a result of an inactive lifestyle, such as a heart attack or stroke, can also be frightening enough to provide a great deal of motivation.
Group exercise session
One way to get around these barriers might be to attend a group exercise session or join a sports club. If you find exercise boring, you can encourage a friend to join you or join an exercise group to make it enjoyable. If you play sport in your youth, that might provide an option.
Having a friend to exercise with or team mates to support you gives a sense of commitment; so that you have to be there and will be challenge if you fail to show up. You don’t need to join a gym with a lot of fancy equipment to get fit. There are many YouTube videos of safe routines that you can follow and adjust as you get fitter. This one demonstrates a 15 minute cardio exercise routine that you can do at home.
Many exercises including squats, push ups and sit ups don’t need special equipment. And rather than improving muscle strength with weights at the gym; so they can fill milk bottles with water instead. You might be thinking about starting aerobic exercise like the cardio; also workout above, or walking, jogging, swimming or cycling. All need oxygen to provide energy over several minutes or longer.
When they perform aerobic exercise, their heart rate increases along with their breathing rate and depth. This is because this type of exercise requires oxygen to provide energy to keep going. When they are not use to this type of exercise their body is inefficient at using the oxygen; so they breathe to generate energy for their skeletal muscles.
Bodies become more efficient
But if they keep exercising regularly, their bodies become more efficient; so at using oxygen and they become better at generating enough energy for their muscles to work. Over weeks of regular exercise, the number and efficiency of their body’s mini powerhouses mitochondria increase in each cell. This increases the energy they can supply to the muscles, exercising becomes easier and they recover faster from each session.
That’s why it’s important to continue and repeat exercise sessions, even after a shaky start or a few set-backs. Yes, it can be a big challenge, but aerobic exercise gets easier over time as the body gets use to providing the energy it needs. Yoga is a great way to start an exercise program and you can perform it at various levels of intensity. Stretching and other moves improve flexibility and strength. Yoga also emphasises breathing and relaxation through meditation.
Weight loss and getting fit requires different approaches for different people so what works for you and make it part of your lifestyle. Increase the intensity and frequency of your exercise gradually from a minimal three times a week for 20 minutes to longer, more intense sessions more often.