You may hear every day that you need to exercise. You hear how you should do half an hour a day, at least, just to keep the body healthy. While that’s true for the majority, if you’ve never exercised in the past or it’s been a long time since you last went for a run, you need to ease yourself into it to avoid injury. Here are some tips to take up exercise safely.
Exercise isn’t good for everyone and you won’t be able to do all forms of exercise! It’s always best to talk to your doctor if you have other medical conditions or if you’ve had them in the past.
While doctors will say that exercise is healthy, they will be able to advise you on the best types of exercise to do to help you.
Don’t just straight into doing half an hour every day of the week. You need to take the time and build up the exercise slowly.
If you’ve never exercised before, do two or three days a week for half an hour and gradually build it up to every day.
If you’ve exercised in the past, it doesn’t mean you can jump straight into the intensity you used to do! You’re more prone to injury if you do that.
Make sure your muscles and joints are ready for exercise. You can’t jump straight into a half marathon at full speed because you’ll injure something.
When your muscles are warm, they’re more flexible and can sustain more so you can do more.
Like the warm up, you need to help your body get ready to go back to its resting state. A cool down helps to reduce your heart rate slowly and stretches off the muscles.
This will help to avoid the build up of lactic acid so you don’t suffer from cramp afterwards. Make sure you cool down all the muscles in your body, even those you don’t think you used.
What do you want to achieve from the exercise? Is it to lose weight? Maybe you’re looking to just stay healthy.
Knowing your goals will help determine the type of exercises that you do, the intensity levels that you need to get up to and the path you’ll take along the way.
There are so many things you can do. You don’t need to join a gym or go running if you hate it.
Do something that you love, even if it is a walk with friends or something adventurous like rock climbing!
You need to get used to doing exercise and the best way to do that is with a routine or schedule.
Create set times when you will work out and you will be more likely to stick to it. As it becomes habit, it won’t be the chore that it seems at first.