The emphasis in the Aroga Reversal & Prevention Program is on regular, moderate exercise. Research studies have shown that most of the health benefits from exercise are achieved when an individual transitions from not exercising to becoming moderately active. Slightly more benefits are gained from increasing the duration or intensity of the exercise. But, there is a risk-benefit ratio that may be different for each person.
Top 10 Exercise Tips
Start Small and Build Your Own Success
For most people, the idea of beginning a workout routine can be a bit intimidating. However, most of this anxiety is due to overthinking what lies ahead. A better approach is to start small and build on your successes. You have to learn to crawl before you can walk. Start your workout routine slow, perhaps only exercising a couple of times a week at a moderate intensity. When the routine seems to be feeling a bit easier, increase the frequency (days per week), the duration (time), or the intensity (level of effort).
Schedule Your Workouts in Advance
For your exercise routine to be successful, workouts must be planned in advance. Lay your workout clothes the night prior or place your running shoes at the front door. This will hold yourself more accountable to go through with your pre-planned activities. Schedule your workouts into your daily planner just like you would an office meeting or doctors appointment.
Set Realistic Goals
The first step is to define what you want to achieve from exercising. This could include improving your cardiovascular system, controlling blood sugars, or gaining more muscle mass. Regardless of your goals, having a journal to document is a necessity. Additionally, writing in your journal will help make your goals more concrete and hold yourself more accountable to reaching other goals. Set short term goals, and long-term goals.
Make it Fun
There are tons of mental and physical benefits to regular exercise, so why not make the experience as enjoyable as possible? One way to make your workouts more entertaining is to join a workout class. There are numerous types of classes available and working out alongside others helps even the toughest of workouts seem like fun (Zumba, Dance, Pilates, Spin etc.)
Log Your Activity
As discussed, logging your activity in a journal is one of the best things you can do to improve your fitness levels. When you exercise, do so with a purpose. Write down what you accomplished during each exercise session. Doing so will not only provide you extra motivation to improve what you did during your previous weeks session, but will also provide documented proof of how far you’ve come since you first started.
Find an Exercise Buddy
If you’ve made plans to meet your friend at the gym early in the morning or after work, you will be more obligated to show up. And, exercising with a friend is a great way to maintain a friendship with someone you may not see very often. Finally, exercising with a partner is most often more enjoyable for people, which makes it a habit that is more likely to stick.
Stop looking for excuses not to exercise today. Most of us are busy and tired but many people still are able to get to the gym on a daily basis. Don’t be someone who throws in the towel when life gets in the way of your workout plans or things go awry. The key is to be consistent. If you feel like you don’t have enough time in the day to exercise, go first thing in the morning before work or spend of your lunch break going for a long walk. Carve time for exercise in your day, and remember, exercise actually builds energy and vitality within your body. If you’re tired before your workout, you usually end up with an energy boost following your workout.
It’s easy to get into a habit of celebrating weight loss with high calorie ‘treats’ or going out for drinks with friends, but there are other ways to award yourself without the extra calories. Examples of rewards that don’t include food could include new gym attire, new exercise equipment, a healthy cookbook, or a weekend getaway.
Think Outside the Gym
Exercise does not always mean gyms, treadmills, or dumbbells, and performing physical activity does not have to always take place in facilities. If weight rooms do not appeal to you and your lifestyle, ditch it! Go for a long walk or run outside, do yoga and stretches in your living room, play a favourite sport or pick up a new sport/activity that you have always been wanting to try. Get your kids involved by letting them try your home workouts with you if they are curious!
Slow and steady wins the race. One of the key ingredients for success in fitness (and in life for that matter) is to persist. Far too often, we quit when life gets in the way, or we don’t lose the pounds as fast as we expected. It takes time to develop strength, endurance and flexibility. If you find yourself losing patience, take a step back, and be proud of what you have accomplished so far.