How to start an exercise routine?

Improved sleep, mood, quality of life, healthy weight loss, reduced risk of cardiorespiratory diseases are some of the benefits obtained through frequent physical exercise.

Despite this, this is not one of the easiest habits to include in people’s daily lives.

According to data from the Ministry of Health, only 10 percent of the Brazilian population practices physical activity frequently. Excuses range from lack of time to lack of motivation. Many even start, but end up abandoning the activity halfway.

Next, learn about 6 simple steps that will help you start and maintain a physical activity routine so that you are never part of the statistics of those who give up.

1. Find an activity you enjoy doing

For physical therapist Thais Schmidt, from the L’acor Rehabilitation Center, the first thing to think about when choosing a physical activity is to look for something that the person identifies with, enjoys and enjoys doing. “The intention is that the activity is not a burden but a pleasure”, guides Thais. Doing something out of obligation and without any pleasure will make you give up much more easily. Currently there are many options available to exercise, you will surely find one that you like a lot!

2. Set aside time in your day especially for this and don’t give up

Establish the days and times that you will dedicate yourself to physical activity. That doesn’t mean you can’t exercise at other times, but there should be a pre-established routine. Also try not to miss too many times in a row. Even when you get tired and you want to get discouraged, stay focused and don’t give up. It’s also not worth putting the blame on the cold, the heat, the rain! A nice tip is to keep a small diary where you can write down the benefits you have noticed with the practice of physical activity. Log your progress. You will be surprised and, of course, you will always have reasons to continue!

3. Set possible goals

When someone decides to start an exercise routine, it is common to set goals so high that they end up becoming unattainable. It is not a small number of people who give up physical activity for reasons like this. So don’t start by creating an exercise routine that is too heavy or rigorous. Set measurable and achievable goals and increase the pace as you see improvement. Overeating is harmful: too much exercise can lead to muscle tension and fatigue.

4. Respect medical guidelines

According to Thais it is also necessary to obey medical recommendations when it comes to physical activity. Try to consult before and check which activities are most recommended for you. “There are people who cannot do high-impact exercises or who have a lumbar problem, for example, in these cases there are activities that should be avoided and others that are more indicated”, guides the physical therapist.

5. Don’t just focus on weight loss

Don’t worry if results take a while to arrive. Estimates reveal that it takes eight weeks of exercises to achieve any visual results. Try not to weigh yourself right after every physical activity. Ideally, you get on the scale every fortnight, for example. Don’t forget that in addition to losing weight, the focus is also on well being and quality of life.

6. Eat well, get enough sleep and drink water!

If the goal of physical activity is also to lose weight, you need some allies. Food, sleep and hydration will help you in healthy weight loss. The ideal is to sleep the recommended eight hours a day. Did you know that muscles grow and regenerate after deep sleep?

In addition, drinking at least two liters of water daily is essential. Don’t forget to hydrate yourself during physical activity. A nutritional follow-up will also go down well! Include salads, vegetables and fruits in your meals and try to eat every three hours. Also remember that to lose weight you need to spend more calories than you consume, so: move!

Important tips for the success of your fitness routine

• If the problem is lack of time, try to exercise during breaks from work, at lunchtime or while watching television. Take advantage of available opportunities to do sit-ups, jump rope or go for a walk;
• When moving between places that are not so far away, choose to walk;
• Swap the elevator for the stairs;
• If you are feeling unmotivated, try to diversify activities. Bicycle, pilates, walking, wrestling;
• A tip to not get discouraged is to try to do group activities. Invite a friend to go with you. In this way, one helps the other to stay focused;
• If you like music, try to exercise listening to your favorite band.

With these tips you will be able to enjoy the benefits of physical activity in a pleasant way and without the risk of giving up halfway. Quality of life, healthy weight loss, improved sleep and mood await you!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.