Should i start working out

Moreover, hydrating after your workout can help you recover and get you ready for your next training session 12 , All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are vital, as they can fuel your muscles before exercise Carbs are also important after exercise to replenish glycogen stores and assist with the absorption of amino acids into your muscles during recovery Additionally, protein helps improve muscle recovery after exercise, repairs tissue damage, and builds muscle mass Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer Click these links for more info about pre-workout and post-workout nutrition.

Doing so can help prevent injuries and improve your athletic performance 17 , 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 walking lunges. For example, walk before you run. Taking a couple of minutes to cool down can help restore normal breathing patterns and even reduce the chance of muscle soreness 18 , Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.

If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries. Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.

Be sure to stay hydrated, eat a balanced diet, warm up before exercising, cool down afterward, and listen to your body. The key to staying motivated and making exercise a habit is to have fun while doing it. This helps you to not dread exercising. Like the sample exercise program shown above, you can mix up activities while keeping it fun for you.

Working out as a group or with a friend can also help maintain accountability and motivate you to keep up your exercise routine. Furthermore, tracking your progress, such as logging your weightlifting levels or noting your running times, can help keep you motivated to improve your personal records. To maintain your motivation, try mixing up your workouts, joining a gym, or participating in a team sport. And be sure to track your progress. Starting a new exercise routine can be challenging.

However, having real objectives can help you maintain a fitness program in the long term. There are many different types of physical activity to choose from. Find a few that work for you and be sure to vary them occasionally. The goal is to start slowly, build up your fitness level, and let your body rest from time to time to help prevent injuries. Keeping track of your progress or taking a virtual group class are examples of actionable steps that can help you stay motivated and achieve your goals.

Do this for 30 days straight or twice a week to see and feel a…. No matter what you decide to do, the ultimate option is yours. You can start your new workout routine whenever you want. The benefits of working out are too numerous to count. Do what you can today instead of putting it off until tomorrow. Your email address will not be published. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options.

Here are a few activities you may find fun:. Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies! Think about activities that you enjoy and how you can incorporate them into an exercise routine.

Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores. Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing.

Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team. If you have a family, there are many ways to exercise together. Family activities might include:. Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body.

Activities that engage both your arms and legs—such as walking especially in sand , running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.

Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day. Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts. Look for ways to add extra steps. Take the stairs instead of the elevator or escalator.

Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up. Ditch the car whenever possible.

Instead of driving everywhere, walk or bike instead when the distance is doable. Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights.

Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight 11 to 15 pounds.

Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence. In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it.

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike. Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine.

Later on, it will also be encouraging to look back at where you began. Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other. Get inspired.