How to get back into Exercise

5 easy tips to help you get moving again.

Regular exercise offers many positive health benefits, physically, mentally and even socially! Movement is incredibly important at all stages of life which is why we've pulled together these easy tips for anyone who's looking to add more movement into their lifestyle. 

Don't worry if it's been a while since you last laced up your joggers or hopped on a bike. We've made sure to include something for everyone. 

1. Find the right balance for you 

There are many types of exercises and for a healthy and rounded approach we really should be incorporating all of them into our routines where possible. When people talk about exercise they'll often refer to cardio or weights however there are other types like stretching exercises and balance exercises that are just as important. 

Need help figuring out how to start, here are some suggestions

• Strength Training: this exercise type is essential to to help build back the muscle mass we naturally lose as we age. It's not just about the muscles though, strength training helps to keep your bones strong. Squats are a great strength exercise to add to your routine. Need an easier version to start with? Try starting sitting on a chair and tensing your abdominal muscles as you rise.  
• Stretching: over time our muscles and tendons shorten which leads to a lose of flexibility. This can result in us struggling with tasks we once found easy, for example bending down to pick something off the floor. To start incorporating more stretching into your routine why not try something like a standing quadricep stretch? You can do this stretch whilst holding on to the back of a chair to help with balance if needed. 
• Balance: if you want to help reduce your risk of falls then balance exercises are for you. A simple balance exercise that you can do nearly anywhere is a single leg raise, alternating between each leg. If you have any concerns about falling make sure you have someone to spot you. 
• Aerobic: These exercises get your heart pumping faster and are great for vascular health. If you're just starting out you could try a walk around the block at a brisk pace or marching on the spot with high knees. 

2. Ease into it

Don't try to do too much too soon. Whilst starting a new hobby is exciting you'll need to pace yourself allow your body time to adjust to the new routine. There are some easy ways you can do this

• Always warm up: This could be as simple as a 5 minute walk before your cardio or doing some stretches for the key muscle groups you plan to use. 
• Take breaks: Listen to your body and take a break during a session if you need to. 
• Embrace rest days: They allow your body to recover and repair. It is much easier to stick to a routine if you feel rested and replenished. 

3. Track your activity

The fact is the more accountable you are to your new habit, the more likely you are to stick to it. Need some ideas on how to do this, why not try:

• Technology: Download one of the various free fitness apps to your phone or tablet. More of a gadget person, why not grab a pedometer? Want to focus on time instead, set a timer on your phone or watch. 
• Manually: There's nothing like a pen and paper. A journal allows you to write down what you did and for how long. Seeing your progress visually and planning out the next day’s activity can be really motivating. Reflecting on what you’ve done each day and week can help you feel proud of your progress.

Or combine both approaches to make staying on track a total breeze. 

 

4. Make it social and fun 

You're more likely to stick to your new routine if it involves elements that you actually enjoy. For example if you really enjoy stretching but aren't that fond of aerobic exercise try to start and finish with stretching exercises so that you're "sandwiching" the part you don't enjoy. 

Another way to add an element of fun is to exercise with friends. Why not organise a casual game of tennis or take a walk around a local park. Inviting someone else is a great way to keep on schedule and stay accountable. 

 

5. Set yourself up for success with nutrition

When starting a new exercise routine it's important to remember to fuel your body with good food and plenty of water. 

Proper nutrition will provide you with more energy and help your muscles to recover properly afterwards. Choose high-fibre meals, full of leafy, nutritious vegetables and whole grains where you can.

An easy way to do this is to incorporate Bold Health Protein Plus into your diet. Because it's mixed with water you'll not only be getting more nutrients but more hydration as well. 

 

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Medical Disclaimer 

The information provided in this blog post is for general information only, it is not intended as medical advice. For medical advice please consult with a qualified medical professional who is familiar with your individual medical needs.