Try to slowly increase your pace and distance with each session. Aim to walk for at least 20 or 30 minutes a day for 1 or 2 weeks, then start adding other activities to your routine. You could also add light to moderate weights to gradually increase intensity. While you walk, wear a backpack with weights, a weighted walk vest, or ankle and wrist weights, or hold a dumbbell in each hand. It’s okay if you can’t walk briskly for 20 or 30 minutes without stopping. If necessary, keep your pace light and walk for 10 minutes or so at a time.
For instance, try cycling at about 10 mph (16 kph) for 5 minutes, increase your speed to 12 mph (19 kph) for 5 minutes, top off at 15 mph (24 kph) for 5 minutes, then cool down at 10 mph (16 kph) for 5 minutes. The next week, increase your speed at each interval by about 2 mph (3 kph) and cycle at faster speeds for 2 to 5 minutes longer. Then continue to increase your speed and time gradually each week.
For each strength training exercise, just do 1 set of 12 to 15 reps at first, then try doing 2 sets of 8 to 10 reps. Each week, add 1 to 2 reps to each set. If you’re lifting, increase your weights by no more than 5% every 1 to 2 weeks. [5] X Research source
Instead of driving, try to ride a bike or walk whenever possible. If, for instance, work is too far away to ride your bike or walk the whole way, you could also combine walking or cycling with public transportation. If you have kids, trade babysitting duties with another parent. They could watch the kids while you hit the gym, then you could return the favor later in the week. Fitting in the recommended 30 minutes of exercise a day is tough if you’re always busy. However, keep in mind you can break that up into smaller increments. Exercising for 10 minutes 3 times a day still counts![8] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Calf stretch: Stand with your palms against a wall and step forward with your right foot. Keep your left leg extended, and bend your right knee until you feel a stretch in your left calf. Exhale as you hold the stretch for 30 seconds, and do 3 to 5 reps per leg. Thigh stretch: Using a chair for support, raise your left foot toward your rear end, and grasp it with your left hand. Gently pull until you feel a stretch in your left thigh, hold it for 30 seconds, then repeat 3 to 5 times per leg. Upper body stretch: Stand slightly farther than arm’s length from a wall. Place your palms against the wall, then walk them upward until your arms are above your head and you feel a stretch your chest. Hold it for 30 seconds, then repeat 3 to 5 times.
For instance, add 5 to 10 minutes to your walks, runs, and cycling sessions each week. Try to eventually get at least 300 minutes of exercise per week, or 45 to 60 minutes per day. Remember to talk to your doctor about increasing your activity level, especially if you have a history of medical issues.
Keeping track of your exercising will help you stay accountable and motivated while also giving you a visual on your progress. This can be a great tool for you to continue to be committed to your fitness goals.
For instance, if you love fresh air and nature, go for hikes or take up rock climbing. If you love spending time with your dog, go for daily brisk walks or jogs together. If you’re a music aficionado, play your favorite fast-paced tunes during your workouts.
You could also sign up for a team sport, like a local kickball league, or take a group class, such as a yoga, Pilates, or spin class. If you have a partner or kids, you could also get more active as a family. Go for walks, bike rides, and hikes together, or head to the park for weekend field days.
For instance, if you’ve stuck to your exercise routine for 2 weeks straight, you could treat yourself to a new article of clothing, accessory, or workout gear. Try not to choose counterproductive rewards. For instance, skipping workouts for a week wouldn’t make a good reward since it would get in the way of your progress.
If your results have stalled or things start feeling stale, take up a new fitness-related activity. For instance, you could switch things up and take a dance, rock climbing, or martial arts class. You could also mix things up by setting a new fitness goal, such as running in a long-distance race or climbing a difficult mountain.
If you’re feeling down, you could also reach out to a supportive friend or relative for a pep talk. Additionally, don’t allow obstacles to become excuses. For instance, if it’s pouring outside and you can’t go for a walk, head to a mall and walk laps indoors.
Your strength and endurance can diminish by 50% or more after 4 months without exercise. However, don’t feel discouraged! You’ll get back into shape before you know it! If you’re trying to get back to exercising after a pregnancy, check with your doctor to see what your limitations might be. You definitely want to start easy.
Be sure to warm up before any form of exercise, including stretching. Working out or stretching cold muscles can lead to injury. Cooling down flushes wastes from your muscles produced during exercise, which helps prevent cramps.
Rest a muscle group after a moderate or high intensity workout, but don’t feel like you can’t go for a walk 2 days in a row. Listen to your body, and avoid exercising if you’re in pain.
When you’re lifting or stretching, always use smooth, steady motions, and keep breathing while you complete a rep. Never use bouncing or jerking motions or try to extend past your natural range of motion. Additionally, ask your doctor about particular exercises you should do and which you should avoid given your condition. Don’t rely on the advice of a personal trainer or other fitness professional instead of talking to your doctor.
