Introduction
Many people find themselves “out of shape” at some point in their lives. If you’re looking to get back into a regular exercise routine, it can be intimidating to know where to start. The good news is that it’s never too late to start exercising, even if you haven’t been active in awhile. Here are some tips on how to start exercising when you’re out of shape.
Definition of “Out of Shape”
Before we begin, let’s define what it means to be “out of shape.” According to the Mayo Clinic, being out of shape means that you’re not able to perform physical activities as well as you used to, or that you’re unable to do activities that you were once able to do. This could mean anything from walking up stairs without feeling winded, to running a 5K race. It’s important to remember that everyone’s fitness levels and abilities are different, so being “out of shape” looks different for everyone.
Benefits of Exercising Regularly
Now that we’ve defined what it means to be out of shape, let’s look at why it’s important to get back into a regular exercise routine. According to a study published in the British Journal of Sports Medicine, regular physical activity can reduce your risk of developing chronic diseases, such as heart disease, stroke, and diabetes. Additionally, the study found that regular exercise can help improve mental health, reduce stress, and increase energy levels.
Low-Impact Exercises
If you’re just starting to get back into exercise, it’s best to start with low-impact exercises. Low-impact exercises are activities that don’t put too much strain on your body, and they can help you build up strength and endurance without putting too much pressure on your joints. Some suggested low-impact exercises include swimming, biking, walking, yoga, and Pilates.
Advantages of low-impact exercises include the fact that they are gentler on your body, they can be done almost anywhere, and they don’t require any special equipment. Additionally, low-impact exercises can help you build up your strength and endurance gradually, which can help prevent injury.
Joining a Beginner’s Class or Program
Another great way to start exercising when you’re out of shape is to join a beginner’s class or program. There are many different types of classes and programs available, such as boot camp classes, weight training classes, and yoga classes. Joining a class or program can help you stay motivated and accountable, as well as provide you with guidance and support from an instructor or coach.
Advantages of joining a class or program include learning proper form and technique, having access to equipment, and receiving feedback from an experienced instructor. Additionally, having a set time and place to meet can help you stay consistent with your workouts.
Finding a Workout Buddy
Having a workout buddy can also be a great way to stay motivated and accountable when you’re trying to get back into a regular exercise routine. Having someone to workout with can make the experience more enjoyable and help keep you focused on your goals. Plus, having a workout partner can give you an added boost of motivation when you need it most.
When looking for a workout buddy, it’s important to find someone with similar fitness goals and interests. Additionally, it’s helpful to find someone with a compatible schedule and who lives close by. Finally, it’s important to make sure you’re both on the same page when it comes to expectations, such as how often you’ll meet and what type of activities you’ll do together.
Setting Realistic Goals and Tracking Progress
Once you’ve started exercising regularly, it’s important to set realistic goals and track your progress. Examples of realistic goals include aiming to work out a certain number of times per week, increasing the intensity or duration of your workouts over time, or aiming to complete a specific activity (such as running a 5K or completing a 10K bike ride).
Tracking your progress can help keep you motivated and on track to reach your goals. There are several tools available to help you track your progress, such as fitness tracking apps, online journals, or simply writing down your workouts in a notebook. Whatever method you choose, it’s important to keep track of your progress so you can celebrate your successes.
Rewarding Yourself for Milestones
Finally, it’s important to reward yourself for milestones along the way. Rewarding yourself is a great way to stay motivated and recognize your accomplishments. Examples of rewards could be treating yourself to a massage, buying yourself new workout clothes, or taking a day off from working out.
Rewarding yourself for milestones can help keep you motivated and remind you of all the hard work you’ve been doing. Additionally, it can help you stay focused on your long-term goals and make the process of getting back into shape more enjoyable.
Conclusion
Getting back into shape can be intimidating, but it doesn’t have to be. By following these tips, you can start exercising when you’re out of shape and work towards achieving your fitness goals. Start by trying low-impact exercises, joining a beginner’s class or program, finding a workout buddy, setting realistic goals, and rewarding yourself for milestones. With dedication and perseverance, you’ll be back to your old self in no time.
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