Starting a new exercise program can be easier than you think. The key to
success is to have a plan and a handy “toolbox” of positive strategies
to prevent reverting back to old habits.
- First, see your family doctor before starting any new exercise program
or significantly increasing your activity level to determine your risk of injury
or potential
health problems.
- Decide if you have any emotional barriers or stressors that could interfere
with your commitment to beginning a new exercise program such as anxiety
over school or relationships, etc.
- If you are physically and emotionally ready, sit down and make a list
of things that did not work for you in the past and develop new strategies that
focus
on:
* Finding several “pockets” of time in your day to add physical
activity; this adds flexibility and options in terms of fitting exercise
in
* Selecting a variety of leisure recreation activities, sports and exercises
including intramural sports or aerobics classes that you enjoy doing or
have been interested in; stretching and walking are always good choices
for beginners
* Starting at an intensity level that feels comfortable to you. The old
adage of “no pain, no gain” is out; this attitude often results
in an injury or quitting after two weeks.
- Be sure to have the right type of exercise clothes, socks and shoes for
the activities you choose.
- Focus on GRADUALLY increasing time, distance or intensity (only one variable
at a time) by no more than 10% per week (Ex. If you are walking 10 minutes
this week, increase to 11 minutes next week, NOT 20 minutes).
- Knowledge is power so check out the web, buy a book, take a class, or
stop by the Campus Wellness Center for information and help with technical skills
related to performing exercises.
- Set a SMART goal (specific, measurable, attainable, realistic and tangible)
that focuses on changing a behavior not an outcome (Ex. Increase your daily
activity level).
- Track your progress by keeping an exercise log, or taking your body measurement
or a picture of yourself every 8-10 weeks.
If you would like more information on starting an exercise program, you can visit http://exercise.about.com/cs/exbeginners. You can also visit www.gvsu.edu/wellness to check out our range of on campus fitness services, including fitness tests and personal exercise programs.
