How do you start exercising when you’re not used to an active lifestyle? You may be eating a healthy diet with lots of fruit and vegetables and find that you’re still not losing weight or even worse, that you’re putting on more weight. You may want to start exercising but you don’t know where to start or can’t seem to find the energy to get started.
First of all, take a look at yourself, your temperament, your lifestyle e.t.c.
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- How much time can you commit to exercising?
- Would you prefer exercising in a group or alone?
- Would you like to be outdoors or inside?
Secondly, sometimes, tiredness is in the mind. Everyone feels tired once in a while. You have to decide just how important it is for you to lose or maintain your weight, become more fit or whatever your goal may be. Tiredness can become part of a vicious cycle. You feel tired so you don’t exercise. You don’t exercise so you feel even more tired so you don’t exercise. You should try and make exercising a habit so you don’t even have to think about whether you feel like doing it or not. Forget about how you feel. Just make it part of your schedule. The more you exercise, the more energy you will have, strange as it may sound.
Another thing is not to expect too much of yourself. Whatever you’re doing, start gradually. That said, the easiest ‘no brainer’ exercise is walking. You can do it anywhere, you don’t have to learn it, it’s free, you don’t need any special gear, just some comfortable clothes and footwear. You can walk with a friend or alone, listen to your favorite songs on a portable player and get some (hopefully) fresh air. Here’s an easy program to get you started.
Sample Walking Program
| Warm Up | Activity | Cool Down | Total Time | |
|---|---|---|---|---|
| WEEK 1 | ||||
| Session A | Walk slowly 5 min. | Then walk briskly 5 min. | Then walk slowly 5 min. | 15 min. |
| Session B | Repeat above pattern | |||
| Session C | Repeat above pattern | |||
| Continue with at least three walking sessions during each week of the program. | ||||
| WEEK 2 | Walk slowly 5 min. | Then walk briskly 7 min. | Then walk slowly 5 min. | 17 min. |
| WEEK 3 | Walk slowly 5 min. | Then walk briskly 9 min. | Then walk slowly 5 min. | 19 min. |
| WEEK 4 | Walk slowly 5 min. | Then walk briskly 11 min. | Then walk slowly 5 min. | 21 min. |
| WEEK 5 | Walk slowly 5 min. | Then walk briskly 13 min. | Then walk slowly 5 min. | 23 min. |
| WEEK 6 | Walk slowly 5 min. | Then walk briskly 15 min. | Then walk slowly 5 min. | 25 min. |
| WEEK 7 | Walk slowly 5 min. | Then walk briskly 18 min. | Then walk slowly 5 min. | 28 min. |
| WEEK 8 | Walk slowly 5 min. | Then walk briskly 20 min. | Then walk slowly 5 min. | 30 min. |
| WEEK 9 | Walk slowly 5 min. | Then walk briskly 23 min. | Then walk slowly 5 min. | 33 min. |
| WEEK 10 | Walk slowly 5 min. | Then walk briskly 26 min. | Then walk slowly 5 min. | 36 min. |
| WEEK 11 | Walk slowly 5 min. | Then walk briskly 28 min. | Then walk slowly 5 min. | 38 min. |
| WEEK 12 AND BEYOND |
Walk slowly 5 min. | Then walk briskly 30 min. | Then walk slowly 5 min. | 40 min. |
You’ll get even better results if you combine with some strength training. Don’t worry. You won’t turn into a huge muscular incredible hulk! It will help to tone up your muscles and help you lose weight faster.
You may try dumbbells (weights), resistance tubes or pilates bands which can help you burn fat faster.
I enjoyed reading this post! I agree that exercise does give you energy. I also have to say that walking is a WONDERFUL form of exercise! I try to go as often as I possibly can. I have been dieting and walking, along with eating healthy and it has helped those pounds fall right off! : ]
Hi Jenna. Thanks for reading and commenting.I think walking is highly under-rated. It’s something we do every day, just that we need to do more of it. It’s free, doesn’t need special equipment and all the bells and whistles except comfortable clothes and shoes. It can also be great fun.