Helping you get into a routine when it comes to long-term exercising
Exercising is one of the best things you can do for your health – physically and mentally. However, making exercise part of your routine during the coronavirus epidemic takes a lot of determination, and sticking to it in the long term requires discipline. If the coronavirus has motivated you to make new health and fitness goals but you've been inactive for a while here's some tips to help you get into a routine. Check your health. If you're over 45 or not used to strenuous exercise, it's advisable to speak to a doctor or get a medical examination before starting an exercise routine.
This will help detect and health problems that could put you at risk of injury during exercise. It will also help you or your trainer to understand your limitations and create an exercise plan tailored to your particular needs. Make a plan and set realistic goals.
It's really important to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, it's unrealistic to set your sights on running a marathon if you're a beginner.
Start with a smaller target of running 1km first. Then increase it to 2km, then 5km, and so on. Starting with small goals will not only increase your chances of success, it will also keep you motivated along the way. Make a habit.
Maintaining an exercise routine in the long term and making it a habit is the key to success.
If possible, try to exercise at the same time every day so you make your workouts a part of your routine.
Personally, I like to workout at 6am because there's less distractions, it's out of the way and it frees up time for other things during the day. It usually takes between four to six weeks to form a habit. Stay hydrated. Hydration is one of the most important things when you start exercising. It helps you stay focused and energised when you're working out, and it can also help you recover and get you ready for your next training session. My advice is to drink at least two litres of water and two to three cups of green tea a day. Optimise your nutrition. Be sure to consume a balanced diet to support your fitness programme. Eating the right foods will fuel your body for workouts, keep you energised, curb cravings and help your body recover after workouts.
Make sure you get a good balance of proteins, good fats and healthy carbs. Avoid refined sugars and bad fats found in sweets, biscuits, fizzy drinks and convenience foods etc. If you're just starting out and you have some weight to lose, it may be tempting to go on a low-calorie diet to lose weight quickly. But, in the long run you won't be able to maintain it. Warm up. It's important to warm up before your workout to help prevent injuries. It can also help improve your flexibility and reduce soreness after your workout.
Simply start your workout with some aerobic exercises like arm swings, leg kicks and squats.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run.