Do you think the typical phrase “tomorrow I go to the gym without fail”? or do I start jogging tomorrow?
These statements are the most common in phrases we say to convince our conscience at that moment of action but that deep down we know that we will not comply. The use of adverbs like tomorrow or next week is found in the wide repertoire of excuses.
If you have stopped to read this article about how to exercise it is because you are considering how you can try. Remember that everything can be achieved and if you want you can achieve it.
Why should you start exercising as soon as possible?
In the first place we will see the benefits that come with the practice of physical exercise, since this can help us to motivate ourselves and put it into practice until it becomes a routine that changes our life evenly.
Wellness. Physical exercise favors the release of endorphins, which gives us great psychological well-being. Physical exercise and the practice of an active and healthy life are the pillars to achieve optimal functioning of our physical and mental health.
Fights and prevents diseases. The benefits of physical exercise influence almost all the body’s systems, and are suitable both to prevent and to treat a number of pathologies, for example, not only you will get a flatter belly, but it also reduces cardiovascular risk factors, such as high blood pressure, hypercholesterolemia, obesity or diabetes … It acts as a preventive factor or as a treatment that can help reduce various symptoms.
Take care of our muscles and bones. Exercise helps to have strong and flexible muscles, reducing the appearance of pain, discomfort and injury. Strengthens tendons and ligaments increasing oxygenation, tone, strength and volume. Strengthens bones and prevents diseases such as osteoporosis. The stimulus on the bone makes it more resistant, being more prepared to suffer and defend against intense stimuli.
The importance of rest. It helps to achieve greater relaxation in the body and in the mind, which guarantees a restful and deep rest. Stimulates the concentration in the day, increases your productivity and promotes a better mood. It releases stress and helps to carry out the problems of everyday life in a more harmonious way.
It helps you to think. The flow of oxygen to the brain increases, so that learning capacity, concentration, memory and alertness can improve considerably. It has been scientifically proven that physical activity increases the production of hippocampal cells that are responsible for memory and learning, so it helps improve your ability to learn new things.
Motivation. Exercise and overcoming, as well as the well-being it causes, are related to a psychic and motivational strength. All this implies commitment and perseverance in addition to the importance of positive self-reinforcement and self-confidence.
Say goodbye to anxiety. People who suffer from anxiety can usually reduce their symptoms with the practice of exercise because this activity helps release tension by promoting the presence of neurotransmitters such as endorphins, which contribute to the feeling of well-being. A daily walk, go for a run or play soccer can be the best treatments to combat anxiety by acting like psychoactive drugs but in a healthy way and with positive side effects such as gaining muscle mass and eliminating unnecessary fats that our body has accumulated.
Increase of self-esteem. It improves the physical appearance of the person and favors having a good concept of himself, which is very positive for loving and caring.
Improvement of digestion Physical exercise also helps control appetite to normalize intestinal activity and, in general, maintain a healthy state at an organic level. By balancing energy with calorie expenditure it helps you maintain a normal body weight. It regulates all the indexes related to hypertension, blood glucose and fat in the blood and, at the same time, it facilitates a much thinner and more stylized body.back to menu ↑
How to start exercising without losing motivation shortly?
Starting an exercise routine is not exactly complicated, the problem, of course, comes with maintaining consistency, that is, making it a habit. The shift from sedentary lifestyle to the practice of any physical activity implies effort, since it should not be forgotten that the body was accustomed to not move and therefore your capacity for strength, coordination, balance and reaction speed has decreased.
Going from zero to one hundred cannot be done when it comes to our body. We must seek an adequate exercise, at an intensity adapted to us and we can progress gradually until we reach the desired level over time.
To avoid injuries or suffer some kind of accident during sports we must start by training a minimum of strength. With bodybuilding exercises, also train the aerobic capacity and never forget the warm-up exercises before the activity and stretching at the end.
Remember that you can not get in a few weeks what you have not done for months, so hurry must be taken out of play. Go slowly, know your abilities and limitations, and adapt the intensity, progressing from less to more. Exercise is an activity that will benefit you in the medium and long term, so constancy is essential. Remember that miracles do not exist, so what you are going to get, you have to get by your own means.
Then we leave you a series of steps to get you started in the world of sports and imbue yourself with the benefits that entails.
Select your sport
Do not get carried away by fashion. No matter how much the ‘running’ takes, it may not be your thing. The bicycle, for example, is another way to play sports and enjoy a ride, as it can be done in nature. Everything will depend on your experience with the physical exercise that you carry so far. Keep in mind how your body is prepared for the activity you plan to perform, set specific and realistic goals as the basis of preparation from which you start. Do the physical activity at the time you like, although the ideal is to do it in the morning because it will fill you with energy all night.
Step by step
Start with short periods of 15-20 minutes, twice a week. Go adding more time progressively. There are many daily activities that you can include in your routine: climbing the stairs, playing with the children, taking your pet for a walk, walking quickly, taking a longer ride home, changing the car for the bicycle, etc. At first it can be expensive but keep in mind that perseverance is the key to success.back to menu ↑
Do sports activities with friends or family. A game of paddle tennis, tennis or running is very entertaining when shared with other people. Although you can always organize a solo activity, everything will depend on your preferences. It is important that you enjoy doing physical activity and do not see it as an obligation to fulfill.back to menu ↑
Set your goals
Prepare an action plan for each week, this will help you keep track of your progress. You can organize them by weeks and, as you go along, you can see the achievements you have accomplished so far. Do not demotivate if some week you do not comply with everything you have proposed. It’s about moving forward and maintaining perseverance, since the goal is always to continue.back to menu ↑
Rest is important
To keep your body active you need to replenish fuel, charging the batteries is essential for you to have energy. At first it is normal for you to feel tired or have the famous laces. Do not worry, this means that your body is adapting to your new pace of life and in a few weeks you will feel great. Try to sleep an average of 8 hours a day so that your body recovers and can be 100%.back to menu ↑
Another highly recommended option is that you sign up for the gym and, most importantly, go. There they can guide you on the most recommended exercises for you. They also usually offer a multitude of fun classes such as zumba, spinning, step, TRX, pilates, etc. Another point in favor is that they can meet new people with whom to share hobbies and support you in your change process.back to menu ↑
Take care of your diet
The simple act of physical activity encourages you to take care of the food you eat. Opt for healthy meals and learn to cook recipes that provide you with nutrients and minerals. Don’t forget to stay hydrated before, during and after training. You will realize that once you start you will not be able to stop. You can start trying new foods and drinks, such as green tea or red ginsen that have very beneficial properties for the organism, as well as performance and sports results.back to menu ↑
Try to prepare your sportswear, your shoes and your backpack the night before or in the morning. When it is time to exercise they will be waiting for you to pick them up and take action.
Do not obsess
It’s not about getting pounded, but starting to establish your routine. You will not get a flat abdomen and your muscles marked overnight.
To enjoy the exercise it is not necessary to do an overexertion, on the contrary, it is better to do little continuously. This will help it to be constant over time and not to leave it quickly.
This post is also available in: Spanish