Exercise is an incredible way to release the stress and tension that can build up within us. Combined with it's awesome ability to release endorphins it will leave you feeling far better than you did before you did it.
There are endless exercises you can include into your daily schedule, but ideally its best to combine some cardio (running, walking or cycling etc) with strength (weight and body weight exercises) and flexibility through stretching exercises like Yoga.
If you're not sure where to start, you're in the right place. Below are some exercise ideas and some suggestions to start making them a part of your daily routine.
Some exercise ideas to get you moving:
- Group training
- Martial Arts
10 ideas to make it a daily habit:
- Make it part of your day You can make it a part of your daily routine. If you're a morning person, set your alarm a little earlier and include a run, gym session or some stretching into your morning. It's an incredible way to start the day! Alternatively, find some time in the afternoon to get it done. If it's an option for you, consider riding a bike to work instead of driving or organise to walk with your colleagues at lunch time.
- Find an accountability partner. Tell a friend who will keep you accountable that if you miss a day of training that you owe them $20. This gets expensive if you start missing a couple of days each week. Sign a contract with them and make sure you pay for your days off. This is a fun game to ensure you get fit. Don't sign up without commitment though!
- A little bit each day is better than one big workout each week When inspiration strikes it's easy for many of us to get outside and make our first run a marathon. That enthusiasm is good, but for most of us a workout like that on our first day is a recipe to make sure we don't train for the next two weeks. Schedule in 30-45 minutes of physical activity in your day to begin with and if you want to build it up from that you can. Consistency is more important than one 'hero' session.
- Prepare it the night before. If you get everything you need ready before you go to bed, it makes it a lot easier for you to find what you need the following morning. It also prevents you from making any excuses as to why you don't need to train that day.
- Five second rule. Mel Robbins has a great book about getting things done. Rather than spending half an hour deciding if you can be bothered getting out and getting it done today, count down from 5 to 0. Once you hit 0 it's time to get going.
- Don't do the same thing every day. Mix it up. Variety is the spice of life. If you don't want to run everyday, you don't have to. Mix up cardio sessions with stretching and strength sessions. If you were out running yesterday, get into the gym today.
- Give yourself a day off When you're working hard, you want to be able to give your body a chance to rest and recover. You don't have to be out there everyday. Give yourself a day each week where if you don't exercise it's ok. Enjoy it!
- Stretch in front of the T.V. We don't have to be stoics when it comes to exercise. Rather than secluding yourself from your family who might want to relax together each evening, sit on the floor and work on some flexibility exercises rather than just watching from the couch.
- Patience and progress If you haven't done much exercise for a while, don't expect to be a superstar in your first couple of weeks. Give yourself time to work up to it. Just like you can't learn a language in one day, you can't radically transform you health situation in one day. Patience and consistency are your best friends in your process. Don't let perfection stop you from doing the small things daily.
- It doesn't need to be expensive One mistake that too many of us make when getting started in any new endeavour is to think that we need the latest and greatest gear and membership programs to prove how committed we are. Don't fall for it! Get yourself a cheap gym membership or better yet, work out at your local park with some friends.