Physical activity is important. However, you need to have a plan before you start. And be sure to start easy!
“Start Moving I” reviews the reasons and ways to start moving. “Start Moving II” gives you specific ideas for starting.
1. Start easy.
It is easy to get excited at first and push yourself to the point of injury. Be sure to take it slow. As you get used to moving, you can do more. Hurting yourself can set you back more than a few days if you’re not careful.
Make a list of the exercises and activities you enjoy. You are more likely to stick with it if you’re having fun. If you add music or friends, will it make your choices more enjoyable and, in turn, more likely for you to stick to it?
Do you want to start moving by yourself? Some exercises may be better to do in a group, with a friend or even a trainer. As you look at different types of exercise, decide if it’s something you can do alone or If you need help.
Tracking your increased activity will help you to move up incrementally and without injury to yourself. You can also look back and see how far you’ve come! Get a journal or use an app to track your activity. Not only track how much you do but also how you feel afterwards.
Join a group of friends for a fitness challenge. Everyone can do their own activity choices or you can do them together like walking before work every morning. Discuss this with others to find out if they’re willing to partake in a fitness challenge.
6 . Take a walk.
Walking is a cheap way to move. You can do it anywhere — indoor and out. Check out the American Heart Association’s site, startwalkingnow.org for some guidance.
7. Ride a bike.
Biking allows you to move without putting a lot of stress on your joints. If you have an indoor, stationary bike, see if you can program it for workouts. This varies the tension during your ride. If you bike outdoors, check to see if your area has bike trails. Our county parks have bike trails where the miles are already planned for you. I’ve included a link below for you to explore.
8. Pilates and yoga.
Both of these deal with stretching and strengthening your body. Start easy and work your way up. Check to see if your local YMCA or other organization has classes you can attend. If not, there are online programs or DVDs you can borrow / purchase as well.
Put on some music and dance. You don’t need a formal program and you can choose whatever you music you like. In addition, there are video games where you can learn new moves. My girls and I like the “Just Dance” series for the WII. You can do it anywhere and anytime.
Getting a membership to a gym not only gives you access to the machines, but also someone to show you how to use them. See if you can get a free trial, it’s a great way to try it out!
You may need to adjust your activity depending on how you feel, the weather outside, if you get bored doing the same thing or if you become injured. Completely stopping is not a good idea, so try to adjust your activities to get around these issues. Explore how you might adjust your daily routine to make it more doable.
12. Don’t stop.
Continue looking at local offerings for support groups, classes and more to get you started on your healthy lifestyle.
SUPP_Start Moving II_2in_12up_larajla
- Avery 2.5” round label printable, 12 up
SUPP_Start Moving II_Checklist_larajla
- Badge checklist
Sites to Explore
Get the infographic here > larajla blog post
Get the PDFs of the badge program / supplements here > Full badge PDFs