Lots of people admit that they need to exercise regularly. And it is not uncommon for them to take that initial step by going for a walk or a bike ride, working out, or attending an exercise class. What is difficult is getting into an exercise routine and sticking to it. That is why many individuals who are concerned about their health, weight, or appearance are seeking a way to get started on an effective exercise program.

Motivating Oneself to Exercise

Self-motivation is the key to any exercise regimen, and it is easy for people to get inspired about activities they enjoy. So someone who does not like jogging or weightlifting machines should not take up jogging or weightlifting. Instead, they can take a dance class, go swimming, or even try yoga to obtain similar results. In fact, an exercise program that incorporates variety is much more likely to succeed than one that is repetitive.

It is also important to set aside time in your schedule specifically for exercise; and during that time, the exercise activity should be the top priority. If a person’s scheduled “exercise time” is shortened on a given day for any reason, he or she should still exercise as much as possible – because a little exercise is always better than none at all.

Above all, it is essential to fight the urge to procrastinate exercising because of tiredness or disinterest. One strategy to combat “exercise apathy” is to find a partner with whom to exercise. Two people exercising together can not only encourage each other, but can also hold each other accountable for adhering to the workout regimen.

Once an exercise routine begins to take shape, it is a good idea to keep track of any progress made and note which goals have been accomplished. For example, runners can keep a log of their times to measure improvement, while those who work out in fitness centers can write down how much weight they lift or the number of repetitions they complete. If possible, people should reward themselves for achievements recorded or milestones reached while exercising.

Exercise is important for a large number of reasons. It can increase energy, improve quality of sleep, help preserve overall health, and even boost one’s libido. Exercise helps stabilize blood pressure, cholesterol ratios, and sugar levels. It reduces the risk for heart attacks and many diseases and can also help prevent several different types of cancer. In addition, regular exercise helps maintain a healthy body weight, improves physical appearance, and heightens confidence. It keeps bones, joints, and muscles healthy and strong by slowing age-related wear and tear.

Exercise also carries benefits for a person’s mental and emotional well-being. Physical activity stimulates chemicals in the brain that naturally elevate an individual’s mood. This is why exercise can improve one’s psychological well-being and reduce the effects of depression, tension, or anxiety. As a result, it enhances the mental ability required for both work and recreation.

Different types of exercises have varying effects on the body:

• Endurance exercises like jogging, walking, or stair-climbing increase one’s pulse and breathing rate and strengthen the heart, lungs, and blood circulation.

• Strength exercises like weightlifting help build muscle and diminish fat while lubricating joints and maintaining healthy body weight and sugar levels.

• Balance exercises like dancing can improve body posture.

• Flexibility exercises like yoga help to stretch muscles and joints and also improve their range of mobility.

A complete workout regimen incorporates all of these types of exercise in one form or another. But it is important to keep in mind that any type of exercise is beneficial. Even simple activities like taking the stairs instead of the elevator, walking to a nearby market instead of driving, or stretching or doing jumping jacks during television commercials can have a positive effect on your health.

Healthy adults should engage in moderate physical activity for a total of at least two and a half hours per week or vigorous activity for a minimum of 75 minutes per week. Moderate activity includes brisk walking, jogging, or swimming; while running, aerobic dancing, or martial arts constitutes vigorous activity. Adults with health problems should consult with a doctor before starting an exercise routine. Ideally, exercise sessions should be spread out throughout the week. For people who are trying to achieve certain weight loss goals, more exercise may be required.

Warm-Up and Cool-Down Activity

Before engaging in physical activity, it is important to “warm up” the muscles in order to minimize the chances for strain or injury; and “cooling down” the muscles after exercising should be done for the same reasons.

Warm-up exercises are activities that are short in duration but are repeated over a period of about 10 minutes. These may include a minute-long jog to raise body temperature or a series of muscle stretches to increase flexibility. Warming up can increase speed, coordination, and range of motion while reducing muscle stiffness. It also prepares the heart to beat faster, focuses the brain on physical activity, and improves blood supply to the muscles.

Cool-down exercises, such as jogging, walking, or stretching, are performed at the end of a workout. Cooling down helps muscles relax, returns the limbs to a normal range of motion, and allows the heart to slow down to a normal rhythm. It also prevents dizziness and slowly restores the hormonal balance in the body.

While the benefits of physical activity tend to increase along with its intensity, exercise that is too strenuous may result in injury or overexertion. So when embarking on an exercise program, it is best to start with activities that are easy and then increase their level of difficulty over time. This can be accomplished gradually – perhaps by adding another half-mile to a jogging route, increasing the amount of time spent on a stationary bicycle by a minute or two, or adding ten extra pounds to weights being lifted.

Most importantly, exercise is only beneficial when done safely. It starts by acquiring the right shoes, clothes, and equipment. While exercising, it is essential to consume water or sports drinks in order to prevent dehydration. When increasing the intensity or difficulty of a workout, people should take great care not to overexert.

Any injury sustained from exercise, no matter how minor, should be addressed and treated as soon as possible. And physical activity should be halted immediately if pain or discomfort develops in the chest, if someone experiences a rapid or irregular heartbeat, or is unable to catch his or her breath.

Get Started Exercising Today

Healthy people view exercise as a necessity, not a luxury. They see physical activity as being just as important to their overall health as a balanced diet. So the sooner someone begins exercising – even if it is just a very small amount each day – the sooner they will start to improve their overall wellbeing.