Beginners Can Successfully Work Their Way To Fitness
65% of people who begin a fitness routine discontinue within 3 to 6 months. One of the reasons why this happens is that most workout programs are designed for people that already have fitness experience or are already in good shape to begin with. So to help you avoid quitting, here is a guide on creating a workout routine that you can maintain as a beginner.
Choose an activity that gives you a good workout and one that is fun for you. Some activities that beginners can enjoy are dancing, walking, or swimming. Aside from being enjoyable, you can do these routines independently, and you don’t need to spend so much on apparel and equipment. You can’t do these, though, without specific goals in mind. For example, the World Health Organization encourages people to have 150 minutes of moderate-intensity physical activity throughout the week. Start slowly at 10 minutes a day and work your way up to 30 to 60 minutes of working out a day to reach WHO’s recommendation.
Set aside time as you would an appointment. Having a specific time to exercise helps you make it a habit. If it’s difficult to block off a chunk of your time, you can do shorter routines twice or thrice a day. If you are easily bored with doing the same thing over and over, mix up different types of programs to do on different days.
Fix your hair in a ponytail or a bun. This keeps it off your face while working out and keeps your hair from getting sweaty and greasy. Tie your hair loosely to avoid getting a constant pull or tension on hair that may lead to hair loss. Consider working out in the morning. Morning workouts will help you face a busy day with more energy and focus. It’s also better for your hair as it’s highly recommended to clean your hair after the workout. Using dry shampoo is a practical option if you don’t have time. Wash your face, too, to remove sweat oil and germs and to cool down your skin.
Listen to your body. If your heart rate doesn’t increase with a certain routine, it may be time to level up. For example, if you are brisk walking for 10 minutes and your heart rate remains the same, you may want to up the game to 15 or 20 minutes. If you feel shortness of breath, nausea, and dizziness, you may be pushing yourself too hard and need to take a break. If you’re ill, it’s all right to take a day off or two.
Once you’ve made a habit of working out, you may consider getting into more advanced routines like CrossFit or enrolling in a gym. You can also make physical activity a natural part of your day. For example, take a short brisk walk outside while on your break, or take the stairs instead of the elevator. Even if you cannot do your scheduled workout every day, your body is getting its share of exercise.
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