How to start an exercise program safely

We all know the importance of good health and fitness, and that doing a consistent exercise program is paramount to living a healthy life. But do you know how to start an exercise program safely in order to avoid injuries and setbacks?

Medical clearance

Before you begin any program it is important to obtain medical clearance . . . . especially as a beginner. A check up can determine whether you have a heart condition or compromised lungs or even body structural issues. It will also give your doctor or healthcare provider or trainer . . . . a basis from which to measure your progress.

Benefits of an exercise program

There are numerous benefits to starting an exercise program that will translate into long term health and fitness. They include :-

Weight loss –exercise will help you to lose, and control your, weight. When you start an exercise program you will burn excess calories and of course the more intense the workout the more calories you’ll burn.
Healthy body including a strong immune system. Exercise will help to prevent many diseases such as diabetes, heart disease, strokes, metabolic syndrome and depression. It will also lower incidences of high cholesterol and aid the body in warding off colds and other upper respiratory issues.
It will improve your mood. You have heard of serotonin, dopamine, and norepinephrine. These are chemicals released by your brain when you exercise. They produce a calming effect on your mood.
You want more energy? Exercising will give you increased energy and boost your metabolism.
A good night sleep is a very important part of a healthy life style and exercising regularly will help you to fall asleep easier and wakeup less during the night.
You don’t need to join a gym to realize the benefits of exercising, but if you do you will meet new people and make friends who have similar goals.
Has your sex life been lacking that old spark lately? Bring it back to life by starting an exercise program today.
If you participate in a specific sport, there are exercises that can improve your performance. For example, if you are a golfer it’s important that stretching become a part of your daily routine.

When and where to start

After you’ve had a physical checkup and are clear to begin an exercise program you will need to find a place to start. This can be your living room, the basement, the backyard, your bedroom or a fitness center.

They each have their pluses and minuses. For example, a gym can be very noisy and intimidating but it can also be where you get great training tips. The home gym is less intimidating but potentially more distracting because of phone calls, visitors, TV and family.

You don’t need any exercise equipment to start. Doing body weight exercises has become very popular lately with programs like P90X and Shaun T’s high intensity routines.

Set aside a specific time each day to exercise and don’t let any distraction prevent you from following through.

A personal trainer or coach can be very helpful. You can find them at your local gym or in the neighborhood penny saver. Most PT will make house calls. They will design a program tailored just for you. However, be prepared to shell out an average of $50 an hour or more for a training session.

Types of exercises

Exercising can be separated into three main areas:

Cardio – This includes running, cycling, rope skipping, swimming, and body exercises with little rest.
Resistance – This is done when you exert force to move an object such as lifting weights or doing bodyweight exercises.
Stretching – Flexibility is very important . . . . especially as our body ages. Tai Chi and yoga are very popular forms of organized stretching.

You should work these into your routine each time you exercise to realize full health benefits of an organized activity.

Diet

One of the most important aspect of how to start an exercises program safely is the nourishment of your body. You must keep it sufficiently hydrated before, during and after exercising. A good protein drink after exercising will give your muscles the needed energy to perform efficiently.

A poor diet will potentially lead to injuries which can be demotivating.

Motivation for how to start an exercise program safely

One of the challenges of an exercising program is staying motivated. Use the following tactics to help you get and stay excited about exercising:

Incorporate a friend or family member to join you. This is one of the best way to maintain momentum.
Progress is also a great motivator. As you begin to notice positive changes in the way you look and feel it will spur you to continue.
Strap on your headphones and listen to you favorite music to get you going. Change it up regularly for some variety.
Buy some new workout clothes.

Injuries

The old saying ‘no pain, no gain’ does not apply here. That should be left up to the hardcore bodybuilders.

Some common injuries include:

– shin splints

– muscle pulls

– muscle strain

– twisted ankles

– tennis elbows

– knee soreness

– back strains

If you experience any of these issues, stop exercising and seek professional help as soon as possible. You don’t want to have a minor problem to become a major issue.

Start now

How to start an exercise program safely is not rocket science but common sense. It requires that you set aside at least one half hour, five days per week to follow an organized workout routine. Start slowly and over time you will build up your stamina and strength. Change your routine every three months to add variety.

You will be amazed at how you look and feel after three weeks. Keep it safe and make it a permanent life style change.

Visit Exercises for Diabetics Today for easy workouts you can start now . . . and be ten pounds lighter in five weeks.