Start small. Start with one or two realistic goals. Just start.
Fitness and activity experts say the key to achieving success in that post-holiday fitness plan is to keep it simple. Don’t decide to head to a gym, walk to work and start a diet of bran and water.
“Men are often much better at setting fitness goals because they don’t set four million things for themselves,” said Krista Enderud, fitness programmer at the Oak Bay Recreation Centre. “Men will say something like ‘I’ll cut back on beer’ and they lose five pounds.
“Women tend to get a little carried way,” said Enderud. “They have good intentions but they just get carried way.”
So, come January, you might be feeling guilty about all the eating and drinking you indulged in over Christmas and New Year’s. But punishing yourself with a tough exercise regime and a starvation diet is almost certain to fail. Take it easy and just take that first, small step.
“The hardest part is just getting out through the door,” said kinesiologist Kristy Webster, fitness and wellness programmer at the Juan de Fuca Recreation Centre.
“Just plan to make an appointment for yourself,” said Webster. “We make appointments for everybody else but we don’t always commit to helping ourselves.”
With the start of the New Year fast approaching, fitness experts are anticipating that onslaught of new customers. Early in January every year, fitness centres see a big spike in attendance. These newcomers are determined to turn over new leaves, start new lives and recapture the bodies of their youth.
But Enderud and Webster said the best way to start a new exercise program is to start with small steps.
Webster said everybody can benefit from a little cardiovascular work and a modicum of strength training.
So aiming to walk for 30 minutes in any day is a great way to keep the heart and lungs in shape. But three 10-minute walks, over the course of an entire day, is every bit as good as a single, 30-minute walk.
Furthermore, you don’t have to make it a power walk. Pretend you are late for a meeting and maintain that pace.
“It doesn’t have to be anything too crazy,” said Webster. “Just consider walking for 30 minutes a day.”
Some strength training, such as lifting weights or doing exercises, like push-ups, is important for anyone over the age of 30,
Past the age of 30 we all start to lose muscle mass. So using weight machines at the gym is an excellent way to keep it on.
For seniors, weight training is a great way to keep up bone density and help ward off osteoporosis and to reduce the dangers of falls.
Finally, consider how you can make exercise and fitness part of your regular day, every day. That’s always the toughest part of any fitness regime.
Enderud recalled one woman who spent her days in her home. So the woman put an exercise device, or mat or reminder in every room. That way if she entered the bedroom, she did five pushups; entering the kitchen required five squats.
“It just forced her to get it into her day,” said Enderud. “That’s the toughest part for most people, making it a routine, part of their day.”
Tips to help start your physical fitness program
• Set simple goals that are easy to measure and achieve.
Don’t decide to lose five pounds. Instead, commit yourself to something such as attending a gym three days per week. Later, when you are ready, you can bump up the number of days or the length of each visit from 30 minutes to 45.
If it’s a diet, start off by committing to something like drinking more water or eating more fruits and vegetables. The old adage of eating an apple every day is a great beginning.
• Find a friend or partner to join you.
Getting out of bed early to exercise or heading to a gym after a hard day at work can be daunting. But a partner can keep you accountable.
• Consider joining a group, such as Jazzercise or a spin class.
Having a specific activity to attend saves a newcomer from wandering around a gym, aimless and insecure.
• Get some expert advice, including a visit to your doctor.
If you are considering a major change in lifestyle, from couch potato to gym rat, you should check in with your physician.
When you get to the gym, ask questions of the trainers, learn how to use the machines correctly and get some advice on setting up a fitness regime.
• Aim to make it part of your life.
It’s always the toughest part for anybody. A new adage has sprung up saying it takes 21 days to establish a habit. So consider a three-week commitment to sticking with your fitness program.
