06 Mar How To Start An Exercise Habit When You Are Really Unfit
You know that you want to start exercising but you just can’t seem to master up the strength to go from couch to working out or you hate exercising, even just the thought of it and you just keep putting it off.
Here is a video explaining how to start with exercise, along with some simple tips on how to start an exercise habit when you are really unfit. You see often we think exercise has to look a certain way and when we have this perception it can often lead us down the path of constantly putting it off. My goal instead is to help make this process easier, to help you bring more exercise and movement into your life in a simple way.
1. Start Simple
Just commit to a really simple routine, begin with 5 mins. It could be a 5 minute walk down the road, a LITE workout in the online gym, some stretching or yoga. Or even just committing to taking the stairs at work. Don’t over think it. Think of bringing activity into your day and more movement. Then make that happen each and every day. There will be days when you do more and days when you only do 5 minutes. The key is to just do it. Make the time to make this new habit just happen.
2. Get some comfortable workout gear
You don’t need to go out and spend loads of money, but you do want to be comfortable. So make sure you have the gear to move comfortably in. Then every evening before you go to bed, put that workout gear out so it is super easy to put on first thing in the morning. That way you are half way there.
3. Get some great music
Now that you have got your workout gear on, and you are up into your day. Turn up some great music to get you into the mood. Trigger the brain that its time to exercise. Then get into it!
4. Plan an ideal week
Plan when you are going to exercise, what you are going to do and what time each day you are going to do it. Then block out that time, make the workout happen at the time you have allocated. No excuses. Knowing that you are just doing 5 minutes means you cannot use no time as an excuse.
After each workout, write down what you did. Record it down, write down how you feel. If you walked, how far did you walk? If you did weights, what weights did you lift?? These little things are milestones and moments that are going to keep you going. Take a photo, use it as a tool to inspire you, take your waist measurements. There is nothing like facts to keep you on track. Be measurable and be accountable.
6. Train outside at least once a week
Get outside and train. Fresh air and working outside takes all the benefits of exercise to a whole other level. There is nothing better than working out outside. Get some sunshine on you skin, or some rain on your back. Face the elements at least once a week and feel the benefits of it.
7. Meet a friend for a walk at least once every 2 weeks
There is nothing like accountability. Meet a friend for a walk or to workout. Make appointments with people and instead of catching up over coffee, catch up for a walk instead.
8. Stand more
Our bodies aren’t designed to sit all day! So include more standing into your day, take phone calls standing, talk to people standing. Get your body used to standing more often. You posture, back and energy will thank you for it.
9. Figure out your why
Why do you want to be fitter and healthier? Write it down. When you know your why and you know why you are committing to exercise, you can push through the excuses and mental chatter and JFDI!
Check out my next post with a Beginners Home Workout which is only 4 minutes long and you can do it in your living room today.
I hope this helps you make exercise part of your day. Remember don’t over think it. Think of exercise as a thing you do in your day, like brushing your teeth. It’s just what you do, and what you make happen each day. Inside the Online Gym there are workouts as short as 4 minutes that you can do in your living room. For beginners through to advanced.