Are you looking for ways to improve your health, fitness and well-being? Starting a new exercise program can be a great option. However, it can also be challenging to find the motivation, time and resources to stick to your goals. In this blog post, you will learn how to start a new exercise program and make it a habit. You will discover how to set SMART goals, choose an activity that you enjoy, plan ahead and schedule your workouts, start small and gradually increase the intensity, and celebrate your achievements and reward yourself.
1. Set SMART goals
Before you start any exercise program, it is important to have a clear idea of what you want to achieve and why. A good way to do this is to set SMART goals, which are:
Specific: Define what you want to do, how often, how long and how hard.
Measurable: Track your progress and results using numbers or indicators.
Achievable: Choose goals that are realistic and within your reach.
Relevant: Align your goals with your values and interests.
Time-bound: Set a deadline or timeframe for your goals.
For example, instead of saying “I want to lose weight”, you can say “I want to lose 10 pounds in 3 months by exercising 4 times a week for 30 minutes each time”.
Setting SMART goals can help you stay focused, motivated and accountable. It can also help you measure your success and adjust your plan if needed.
2. Choose an activity that you enjoy
One of the most important factors for sticking to an exercise program is enjoyment. If you don’t like what you are doing, you are more likely to quit or skip sessions. Therefore, choose an activity that you enjoy and that suits your personality, preferences and lifestyle. Some examples are:
Aerobic exercises: These are activities that increase your heart rate and breathing, such as walking, jogging, cycling, swimming or dancing.
Strength exercises: These are activities that build your muscles and bones, such as lifting weights, doing push-ups, squats or planks.
Flexibility exercises: These are activities that improve your range of motion and posture, such as stretching, yoga or pilates.
Balance exercises: These are activities that enhance your stability and coordination, such as standing on one leg, tai chi or balance boards.
You can also mix and match different types of exercises to keep things interesting and challenge your body in different ways.
Choosing an activity that you enjoy can help you have fun and look forward to your workouts. It can also help you improve your mood, energy and confidence.
3. Plan ahead and schedule your workouts
Another key factor for sticking to an exercise program is consistency. To achieve this, you need to plan ahead and schedule your workouts in advance. Some tips to do this are:
Make a weekly plan: At the beginning of each week, write down when, where and what you will do for each workout. You can use a calendar, a planner or an app to keep track of your plan.
Set reminders: To avoid forgetting or procrastinating your workouts, set reminders on your phone, computer or watch. You can also ask a friend or family member to remind you or join you for accountability.
Prepare your equipment: To avoid wasting time or making excuses, prepare your equipment and clothing the night before or in the morning. For example, pack your gym bag, lay out your workout clothes or charge your headphones.
Planning ahead and scheduling your workouts can help you stay organized, committed and disciplined. It can also help you avoid distractions, conflicts or interruptions
4. Start small and gradually increase the intensity
When you start a new exercise program, it is tempting to go all out and push yourself too hard. However, this can lead to injury, burnout or frustration. Instead, start small and gradually increase the intensity of your workouts as you get fitter and stronger. Some tips to do this are:
Follow the 10% rule: To avoid overloading your body, increase the duration or intensity of your workouts by no more than 10% per week. For example, if you run for 20 minutes one week, run for 22 minutes the next week.
Listen to your body: Pay attention to how you feel during and after each workout. If you feel pain, discomfort or fatigue, slow down or take a break. If you feel bored or easy, speed up or add some challenge.
Rest and recover: To allow your body to adapt and improve from exercise, you need to rest and recover between workouts. Aim for at least one rest day per week and get enough sleep, hydration and nutrition.
Starting small and gradually increasing the intensity can help you prevent injuries, improve your performance and achieve your goals. It can also help you build your confidence, endurance and resilience.
5. Celebrate your achievements and reward yourself
Finally, one of the most enjoyable aspects of starting a new exercise program is celebrating your achievements and rewarding yourself. This can help you stay motivated, positive and proud of yourself. Some tips to do this are
Track your progress: Keep a record of your workouts and results using a journal, an app or a spreadsheet. You can also take photos or measurements of your body to see the changes.
Set milestones and rewards: Break down your big goals into smaller milestones and reward yourself when you reach them. For example, if you want to run a 5K, reward yourself when you run 1K, 2K, 3K and so on. The rewards can be anything that makes you happy, such as a new outfit, a movie night or a massage.
Share your success: Share your achievements and challenges with your friends, family or social media. You can also join a community of like-minded people who can support you, inspire you and celebrate with you.
Celebrating your achievements and rewarding yourself can help you appreciate your efforts, acknowledge your growth and reinforce your habits. It can also help you have fun and enjoy the journey.
Starting a new exercise program can be a great way to improve your health, fitness and well-being. However, it can also be challenging to find the motivation, time and resources to stick to your goals. In this blog post, you learned how to start a new exercise program and make it a habit. You discovered how to set SMART goals, choose an activity that you enjoy, plan ahead and schedule your workouts, start small and gradually increase the intensity, and celebrate your achievements and reward yourself.
If you follow these tips, you will be able to start a new exercise program that is effective, enjoyable and sustainable. You will also be able to reap the benefits of exercise for your physical, mental and emotional health. So what are you waiting for? Start today and make exercise a part of your life!
Contact us at Fit24 to get started. 813-579-3324.
15457 North Dale Mabry Highway, Tampa, Florida 33618