Getting Started with Exercise

Diana Bone MSN, FNP-C

Getting exercise is an important part of any weight loss program. Not only can it help with weight loss but it will also help to improve your well-being overall. Getting started with an exercise regimen is difficult for some but with the right strategies, anyone can do it.

How to Get Started

1. Get a tracking device. A tracking device can help to keep you accountable for your exercise. It will motivate you to get up and move everyday. Some great devices include Fit Bit, Garmin and Apple watches. Smart phones will also automatically count your steps, mileage and flights of stairs climbed.
2. Listen to music. Music is great inspiration to get moving. Put together a playlist of some of your favorite upbeat songs to listen to during workouts.
3. Find an enjoyable activity. Exercise comes in many different forms! Going to the gym and lifting weights is not your only option. Find an activity that you enjoy, such as biking, walking, hiking, or swimming. If you have children, have them join in on the activity to make it more fun.
4. Start small. Set an attainable goal, not one that is completely out of your reach. For instance, you might set a goal to exercise twice a week for 30 minutes. Once you consistently achieve this goal, then set a new one. Maybe next time, you’ll want to exercise twice a week for 1 hour each.
5. Plan ahead. Look at your schedule at the beginning of the week and map out your workouts. It can be as simple as a 15-minute walk during lunch break, or a 10-minute yoga video before bedtime. If you prefer to schedule something longer, put it on your calendar. If you make time for it, you most likely will stick to the plan.
6. Reward yourself. When you’ve accomplished your goals, be sure to treat yourself! Rather than rewarding yourself with food, try a massage or a new outfit.
7. Ditch the excuses. There will always be excuses not to exercise. Try turning the excuses into motivation. Here are some examples of how to justify your thinking:
   • “I’m too busy to work out”- Quick bursts of 5-15 minutes of activity are proven to be very effective.
   • “I’m too tired” – Exercise reduces fatigue and boosts energy levels.
   • “I hate to exercise”- You don’t have to go to the gym to get exercise. Park further away, take the stairs instead of the elevator, or walk around the air-conditioned mall.

There are many benefits to exercising and so many factors that make it easy to get started. Be sure to incorporate these strategies into your weight loss program.