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No matter what physical condition you are in right now, you really can get started on a road to a healthier body. The key is not to do it tomorrow. Tomorrow never comes.
Start today. As soon as the house is clear or you have those 15 minutes you were going to spend watching the news, get up and get moving instead. Take the dog for a walk. Walk over to a friend's house, then walk back. Instead of hopping in the car to pick up a gallon of milk, walk to the store instead. Purchase two half-gallons instead of a gallon, and use them as weights to help tone those arms while you walk.
Whatever you decide to do, just do it. Putting it off will never tone your body. And, the best part of exercise -- it energizes you, boosts your metabolism (even after you're done), and builds lean muscle and that helps to burn more calories and lose more weight!
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Getting Started
The most difficult part of any exercise plan is getting started. Here are a few ideas to help you get off on the right foot:
- Get in the right frame of mind - exercise is going to improve how you look, how you feel, and how you interact with other people
- Get a good mental image - imagine how you will look and feel after you have been exercising regularly
- Get your priorities straight - exercise should come before the latest episode of American Idol or Survivor
- Take it easy - get into the routine step-by-step
- See your doctor before getting started, especially if you are overweight or have a heart condition
The Level Way to Work Out
Taking your routine through successive levels will allow your body to get used to the workout. Taking smaller steps will also help you build the stamina for later levels. This incremental approach will keep you from overworking muscles, getting sore, and giving up.
Level One
- Stop using machines to do everything for you. Walk instead of riding in the car. Take the stairs instead of the elevator or escalator.
- Find interesting places to take walks.
- Buy a couple of dance-music CDs or videos.
- When you feel comfortable with what you've done so far, move on to Level Two.
Level Two
- Take a 15-minute walk every day. In lieu of a walk, try swimming 15 minutes every day. Do not attempt to do any more than 15 minutes yet.
- If the weather prevents you from walking or swimming, put those music CDs or videos on and dance for 15 minutes.
- After a month or so, you should be comfortable enough to move onto Level Three.
Level Three
- Increase your daily exercise to 20 minutes.
- Do not try to workout for 40 minutes one day to skip another day. Steady exercise is the most beneficial. Do your best to keep to a daily schedule.
- Try working out at different times during the day. Some people find that exercise first thing in the morning helps them energize for the day. Others find that evening workouts help them de-stress after a day at the office or dealing with the kids.
- Try incorporating light weight training into your workouts. Add hand weights and arm curls to your walks to help tighten arms and tone your chest muscles.
- Add some ankle weights to your walking or swimming to improve lower leg strength and tone leg muscles.
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