Fitness: Tips for staying motivated. Fitness: Tips for staying motivated. Fitness is for life. Motivate yourself with these practical tips. If you answered yes, you're not alone. Many people start fitness programs, but they may stop when they get bored, they don't enjoy it or results come too slowly. Here are seven tips to help you stay motivated. Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short- term goal might be to walk 1. An intermediate goal might be to walk 3. A long- term goal might be to complete a 5. K walk. For most healthy adults, the Department of Health and Human Services recommends at least 1. 5 Tips for Starting an Exercise Program (and Sticking with It) Regular physical activity is essential for healthy living, but starting a new exercise program can. 4 Tips for Sticking With Exercise. When sticking with exercise gets tough, here are four powerful tips to help you. Be brutally honest about yourself. 14 Tips for Starting and Sticking with a. SparkPeople, SparkCoach. 10 Tips For Exercise Success. How many times have you started an exercise program and. The following 10 tips to weight. Aim to incorporate strength training exercises of all the major muscle groups into your fitness routine at least twice a week. Make it fun. Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be boring, and you're more likely to stick with a fitness program if you're having fun. Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. These tips will help you start an exercise routine that you’ll enjoy and stick to. Tips and tricks for new exercisers or anyone who need motivation to sticking with an exercise program. Tips and tricks for new exercisers or anyone who need. Sticking with your exercise program. The value of maintaining an exercise program became evident when the results of the Harvard. Learn tips for living a. Tips for starting (and sticking with) an. If you’re one of the many people who never got around to their New Year’s Resolution to start an exercise program. Starting an exercise program? Here are 6 practical tips to. 6 Practical Tips for Starting an Exercise Program and Sticking. Beginning an exercise program. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Take a walk during a break at work. Pedal a stationary bike or do strength training exercises while you watch TV at night. Research has found that sitting for long periods of time may negatively affect your health, even if you otherwise get the recommended amount of weekly activity. If you sit for several hours a day at work, aim to take regular breaks during the day to move, such as walking to the water fountain to get a drink of water or standing during phone conversations. Nov. 2. 7, 2. 01. Identifying your fitness goals. American Heart Association. Tips to help you get more active. National Institute of Diabetes and Digestive and Kidney Diseases. A guide to exercise prescription. Physical activity: Motivation. Centers for Disease Control and Prevention. Physical Activity Guidelines for Americans. Department of Health and Human Services. Reducing sedentary behaviors: Sitting less and moving more. American College of Sports Medicine. Making a commitment to fitness. American Heart Association. Don't work out alone — Fitness peer support. American Heart Association. Bouchard C, et al. Less sitting, more physical activity, or higher fitness? Mayo Clinic Proceedings. Kraus WE, et al. The National Physical Activity Plan: A call to action from the American Heart Association: A science advisory from the American Heart Association. Matthews CE, et al. Amount of time spent in sedentary behaviors and cause- specific mortality in US adults. The American Journal of Clinical Nutrition. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. See more In- depth. Tips for starting (and sticking with) an exercise program. By: Tamara Grand. Visit her blog at: http: //www. Facebook and follow her on Twitter. It. The birds are singing, the cherry trees are a- bloom, winter coats and boots have been returned to the storage closet, and shorts and tank top season is only a few short months away. Three months is plenty of time to firm up and shed a few pounds before baring it all at the beach. Whether you're new to exercise, or simply returning to it after a two- week, two- month or two- year hiatus, it's important to pace yourself and be realistic in your expectations of what your body is capable of. All too frequently, I see new exercisers start out with a bang, only to lose their momentum after a few short weeks. In their enthusiasm (and sometimes desperation) to shed weight, gain strength and get healthy they run too far, lift too heavy, workout too frequently and attempt exercises far too challenging for their current fitness level. Unable to maintain their new routine due to time constraints or injury, they slowly reduce the frequency of their visits to the gym and often give up entirely. When I start training a new client, I give them a program that I know they'll feel successful doing. Something that will challenge them, but not too much. I also give them the following advice. Start with 1. 5- 2. Leave your body wanting more. Not being able to comfortably sit on the toilet for a week is not the sign of a good workout. Light calisthenics, stair climbing and walking will all warm up your muscles, lubricate your joints and gradually elevate your heart rate. Warm ups are great for injury prevention and will make the remainder of your workout more enjoyable. Pay attention to form. Don't sacrifice good body mechanics for the sake of a few more reps or a slightly increased load. Progress comes with time. Having to learn more than 5 or 6 new exercises at a time is a recipe for disaster. Instead, focus on getting really good at a few. You'll be doing longer, more complicated programs before you know it. Slowly, lengthen each of the major muscles you worked. Hold stretches for 1. Don't bounce; ballistic stretching often leads to injury. Stretching helps to reduce delayed onset muscle soreness. Most gym- goers don't stretch nearly enough. And finally. Before long exercising will be a much anticipated part of your day!
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