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10 Tips

10 Tips for a Successful Exercise Program

Do the Olympic Games make you feel guilty for being a couch potato? Perhaps it is the beach/bathing season that has convinced you to get moving.  Many people find it difficult to make the first running steps. In case you are unsure where to start,

Keep in mind that when creating an exercise plan, it helps to map out your overall strategy.

 

"MyHealthPortal" gives you 10 useful tips to create an effective exercise plan that will help you get on track:  

                               1. Check with your health care provider

If you have a chronic health problem such as obesity, diabetes, heart disease, or high blood pressure ask your doctor what type of physical activity might be right for you.

                               2. Start slowly

Gradually work towards 30 minutes of activity a day to improve health, 60 minutes a day to lose weight, or 60 to 90 minutes a day to manage your weight.
 

                               3. Set goals.

Short- and long-term goals help keep you motivated. Set up a realistic target weight for each month. Don't decide you want to loose 20 Kg. by next year. 3 -4 kg are pretty much an average and normal amount of weight to lose each month.
 

                               4. Set rewards

Celebrate every success - you'll have earned it!
 

                               5. Track progress

Keep an activity log to track your progress - note when you worked out, what activity you did, how long you did it for, and how you felt. Also record the days that you did not work out and the possible reason(s) you didn't.
 

                               6.Think variety

Choose a variety of physical activities to help you meet your goals, prevent boredom, and keep both your mind and body challenged.

                               7. Be comfortable

Wear comfortable shoes and clothes that are appropriate to the activity in which you will be involved.
 

                               8. Listen to your body

Stop exercising if you experience chest pain, dizziness, severe headache, or other unusual symptoms while you work out;  if the pain does not go away, get medical help immediately. If you're feeling fatigued or unwell, take time off from your routine to rest.  Ease back into the program when you begin feeling better.
 

                               9. Eat nutritious foods

Choose a variety of nutritious foods every day. Remember that your health and weight depend on your eating plan as well as your level of physical activity. Healthy foods will provide you with the energy you need to be active.
 

                               10. Get support

Encourage family and friends to support you and join you in activities. Form walking groups with coworkers or take a dance class with friends.