How to Start Working Out if You are Out of Shape


Listen to “How to Start Working Out if You are Out of Shape”.

Though you may face challenges if you’re carrying excess weight or haven’t been active in a long time, you can still get fit and gain all of the benefits that exercise has to offer.

In addition to being physically ready, it is also important to be mentally prepared. Getting back into exercise after taking time off can cause anxiety for some.

Just because you were able to exercise at a higher level in the past doesn’t mean that your current level no longer counts.  No matter how far you are from your desired fitness level, your body will benefit from exercise. However, it’s important to give it the types of movement it needs and to give yourself encouragement in the process.

To begin working out again safely and effectively, you have to be honest with yourself about your level of fitness. Trying to jump back into high-intensity exercise after taking a break can be discouraging and dangerous.

The easiest way to start exercising again is through walking. Walking is low-impact and low-risk, and all you need is a pair of supportive walking or running shoes. Begin by scheduling one dedicated walk each day and then find opportunities to take additional steps.

After a week or two of walking, you can start exercising for 20-30 minutes at a time, 3-5 days a week. You can then gradually increase this amount to the recommended 150 minutes per week (30 minutes per day, five days per week).

It is important to increase the duration of your exercise slowly so that you allow your body time to adjust.

Fulfilling short-term goals will give you a sense of achievement which will keep you motivated on the way to your long-term goals.

Workout Routines

Establishing a workout routine and sticking to it is more important than the duration or types of workouts you do. On days when you have very little time, try short 7-10 minute workouts, as even these can provide health benefits, especially for beginners.

Here are 5 simple tricks to help keep you on the right track to achieving your fitness goals:

The 10 Minute Rule

Promise yourself that you will do at least 10 minutes of exercise. If you do this, you are far more likely to complete a full workout.

Get Your Kit On

If you don’t have an outfit for your workout, then get one. Putting on the right clothes will put you in the right mood to exercise.

Music Matters

Listening to uplifting music before and during your workout can help put you in the right frame of mind to exercise. Pick songs which make you want to move and which remind you of your goals.

Get a Gadget

Equipment that allows you to monitor your progress such as heart rate monitors, pedometers and smart-watches can help you to stay motivated and push through your goals. Research has shown that people who wear pedometers over a 12-week period walk an average 1,000 steps per day more than people who don’t.

Imagine it

Visualisation is a very powerful mental strategy. Try to see yourself exercising and feeling good. Envision yourself on the final stretch of a run and imagine just how good it feels, especially after all of your hard work.

It takes time to see results. That’s why you need a tracking system that will show you how you are improving day by day and motivate you when you are not in the mood.

The DeepH app can support you on your fitness journey.

Be proud of every active minute that you add to your schedule!

Download DeepH Health Monitoring App and Feel Better Every Day!

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