A sedentary lifestyle can be deadly. In fact, sitting too much can be more dangerous than smoking, HIV, and parachuting. Unfortunately, despite the concrete proof that it shortens lifespans and increases the risk of diseases, statistics conducted by the U.S. Department of Health & Human Services show that only one in three adults accomplish the recommended amount of weekly physical activity.
If you’ve been spending too much time on your couch, it’s time to work towards an active lifestyle. Although it seems easier said than done, the good news is that starting and staying active is more achievable than you might expect.
How to Start an Active Lifestyle
The key to making a sustainable active lifestyle is to start with small steps. Making even very minimal lifestyle changes to move more and sit less can do wonders for your health. For example, you can start by walking 10-15 minutes three or four times weekly. Eventually, you can gradually increase the number of days or minutes per walking session until you are able to do at least 30 minutes of walking per week.
Walking is an ideal exercise for those who have been leading a sedentary lifestyle for too long. It is an aerobic or cardiovascular exercise that makes your heart work harder. Besides being accessible, it is completely doable anywhere. It does not require investing in costly fitness equipment or performing complicated exercises way beyond your fitness level.
Getting Into a Fitness Regimen
After getting your adrenaline pumping habit through walking, you can move on to running or doing an actual exercise program specifically for strengthening and flexibility. It might not be easy to start, but finding a health coach or trainer may help you. This is because having someone motivate and hold you accountable increases your chances of accomplishing your fitness goals.
Your workout schedule also has to be realistic, which means you have to allocate time for muscle recovery. To make exercising regularly a habit, keep a record on your calendar to mark your active and rest days. Besides performing recovery exercises, make sure to drink lots of fluids, sleep at least seven hours a day, and eat healthily.
What to Know Before Starting an Exercise Program
Before starting any fitness activity, make sure that the exercises you will perform are suitable for your age, lifestyle, and fitness level. You may have to speak with your doctor if you have any of these health conditions:
- Previous heart problems
- A family history of cardiovascular disease
- Chronic diseases
- Bone or joint problems
- Any health issue that requires you to take prescription medications
Breaking Out of a Workout Rut
Getting stuck in a workout rut and wanting to quit is as bad as not being able to stick to a workout routine. If you are experiencing this dilemma, you are not alone. It happens to everyone, even to award-winning athletes. Thankfully, you can get back to your regimen in no time by being more mindful of your situation.
Evaluate why you want to quit. If your current exercise regimen leaves you feeling sore or in pain, take time off from doing that activity. You can also reassess your workout schedule and cut down your commitment to manageable levels. For instance, if you are exercising 3-5 days a week, do 1-2 instead. Another option is to do a completely different fitness routine to help you motivate yourself and prevent getting bored performing the same exercises over and over again.
Conclusion
Building an active lifestyle seems intimidating, but making a habit of exercising does not have to be torturous. Whether it’s your first or seventh attempt to get fit, following the suggestions listed in this guide can benefit you. To start doing yourself a favor that your future self will thank you for, reach out to a holistic health coach to prioritize your recovery.
If you are looking for an intentional health coach, reach out to me. I am Meg Parker, a skilled massage therapist. Contact me today to learn more about the tools and strategies to start leading an active lifestyle!
