EXERCISE TIPS

Of all the different ways to improve your physical and mental health, exercise is one of the easiest and safest methods. It is also one of the most effective. Even a little regular exercise can help ease depression, boost energy and mood, and relieve stress. But you don't have to be a fitness fanatic to reap the benefits. No matter your age, health limitations, or fitness levels, there are enjoyable ways to use physical activity to feel better every day. Below are tips to consider before or while exercising;

1.     Endeavor to see your doctor before you start any exercise program.  Get a full physical check-up to make sure everything's in working order, then find a personal trainer around your neighborhood and make an appointment with him or her for a consultation. 

2.     Start Slow!  Many beginners make the mistake of doing too much when they first start out.  If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.

3.     Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.

4.     Schedule your workouts each week, just like you would a doctor's appointment.

5.     Choose activities you like: A lot of different things count as exercise; dancing, walking, gardening, yoga, cycling, playing basketball. To make it easier to get moving, choose whatever gets you moving. Also, choose an activity that fits your self-identity.

6.     Piece your workout together: You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.

7.     Exercise with a friend: Finding a workout partner can help keep you on track and motivate you to get out the door.

8.     Try a pedometer: Step-counters (pedometers) are cheap and easy to use. Best of all, they help you keep track of how active you are. Build up to 7,000 steps a day—or more.

9.     Make it social: Walk with a friend, your spouse, or your family in the morning or evening.

10.  Reward yourself: Set short-term goals and reward yourself for achieving them. Try targeting a specific event, such as a road race or a walk-for-charity, participating in this helps you motivated. Choose fitness-focused rewards for reaching your goals, such as new workout gear or a heart rate monitor.