How to ease into an exercise routine - and keep it part of your lifestyle
Getting back into exercise after you haven't done it in a while can be rough, which is why it's important to know exactly how to ease back into working out, the right way. Are you stuck in a rut? The winter blues have you and the thought of starting a new workout regime has you stumped. The best way to reboot your workout motivation is to ease into exercise and here are some quick tips to climb back on that treadmill after you've fallen off.
Don't over do it!
It’s always a great idea to ease into working out and don't over do it the first week at the gym. Doing too much all at once can be very overwhelming and could set the path to a complete disaster. Start off with a 30 minute exercise for 2-3 days a week initially, from there you can gauge if you want to increase the time or intensity of your workout. Ultimately the goal is just to get you moving.
Find exercises you love
Walking onto the gym floor can be intimidating for many people. You’ve got cardio equipment, weights, boot-camps, fitness classes. You may even want to try out a private boot camp or yoga studio. The options are endless. What you really need to do is find a few exercises that you love, something that makes you feel good and something that you feel comfortable doing.
Be sure to include these 3 things in your workout
Not to confuse you but it’s very important to include these three things into your workout. Cardiovascular endurance, resistance training and some component of flexibility like yoga or light stretching. Combining these three components will not only help you meet your long terms health goals but will maintain a healthy heart plus build a strong overall body overtime.
Take time to rest
It’s feels good to be active but let's not forget that an active body needs its time for recovery. Recovery means rest. What individuals tend to forget is that when we rest, our bodies are still working hard to repair and rebuild itself. So try to be realistic when planning your week of workouts and remember the best long term results come from allowing your body to recover.
Get your sleep
Sleep can really do the body good. In fact, when you sleep your body is still working hard post-workout. We “work”out, yes, we are “working” and putting our bodies through physical stain, even emotionally we are stress. If you are walking around physically exhausted and your suffering from brain-fog, these are just a few signs that you need more sleep and your body needs time to recover properly. A good rule of thumb is to get about 7-8 hours of good quality sleep.
Listen to your body
Last and most important - Listen to your body! Chances are if something isn't feeling right or if you have a pain coming from your body, well it’s time to evaluate your working and rest up. Your body is an incredible thing and believe me it will tell you if something is not right. My motto is to follow the 3 R's - Re-evaluate, Rest and Recover. Take a snooze - your body will thank you later.
At the end of the day, most of us know we need to get moving - but the problem is we often rush into it and set yourself up for failure. Keep the following tips I provided you in mind when starting a new workout regime, or getting motivated to get moving - remember being active is a personal goal. Each person's goal being different from the other, so don't be so hard on yourself. Get back on that treadmill and get moving.
In health and happiness,
My name is Jaclyn Casiero and I am a Registered Holistic Nutritionist, as well as a Certified Group Exercise Instructor within the fitness industry. I believe Nutrition, Mental and Physical health are the key components to living a healthy lifestyle. My main focus is to help you achieve your long-term goals, whether it be weight-loss, digestive health, aging or disease prevention. I am here to help you! I encourage clients to create balance, and add positive lifestyle changes, such as physical activity and mindfulness to their daily regime. When you invest in a Holistic Nutritionist such as myself, you’re not only getting one-to-one customized plan to fit your health needs but your also receiving the best investment of your life – I mean literally.
Jaclyn Casiero, RHN, CFP
Registered Holistic Nutritionist
Certified Fitness Professional