Physical Activity - Getting started
If you haven't been exercising, it is important not to start off too fast or too hard. If you overdo it you are likely to end up feeling discouraged or causing strain, pain or injury to yourself.
Tips for getting started with your new physical activity:
Talk to your doctor before beginning a new program
Your doctor can give you advice about setting realistic goals for yourself, as well as information about your target heart rate.
Set small goals at the beginning, such as exercising 10 minutes every other day for the first week. Add five minutes to your exercise time each week until you reach 30 minutes. Don't overdo it - bodies don't like to be shocked. Aim to increase your heart rate and breath comfortably but more frequently during exercise - this moderate intensity is enough.
Give yourself a one month trial period
Make a commitment to stay with your program for one month, despite minor aches and pains or any other problems. By the end of the first month you may be starting to notice enough benefits to make the exercise enjoyable and fun. Becoming fit after being out of shape can take three months or more, so be patient.
Exercise with a friend
Exercising with others will help you stay motivated and can be more fun.
Join a sporting club or fitness centre
Many people find it easier to stay active when they belong to a sport or recreational club. Your local council and your local newspaper can often be good sources of information on walking groups or sports/fitness clubs nearby.
Set realistic goals
Changing any behaviour is not a smooth road. Expect setbacks. If you miss a couple of days or weeks don't give up - just get going again and keep in mind how good it feels to be looking after your physical and mental wellbeing. Reward yourself for each achievement along the way to reaching your goal.
Choose a time and an activity that's right to you
Small changes to daily habits or weekly routines can amount to big steps towards regular physical activity. Be honest with yourself about what things you like to do.
Expect some discomfort at first
A few aches and pains when starting out are normal if you've been out of shape. You can expect the discomfort to pass as you improve your strength and endurance. If you have pain that seems excessive or if it lasts for more than a few days, see your doctor.
Try to focus on the activity itself
See if you can learn to enjoy the activity that you have chosen. If you jog or ride a bike, try to find a scenic jogging path or other pleasant surroundings. Don't focus on competition with others or yourself, this will tend to increase anxiety and stress, rather than decrease it.
Remember to warm up and cool down
Your body needs a gradual warm-up before vigorous exercise. Ten minutes of stretching exercises will usually be enough. Cool down afterwards as well, spend about five minutes walking and stretching, to help bring blood back from arm and leg muscles to the rest of your body.
Don't exercise when you feel sick
Avoid exercising when you feel ill or over-stressed (try a deep relaxation technique instead). Stop exercising if you experience any sudden, unexplained physical problems.
Stephen's story
Take a look at Stephen's story to read how Stephen got started with his exercise program.
Pedo-
meters are fun
A pedo-
meter can be a worthwhile little investment. Seeing how many steps you take each day can be an interesting way to measure your increasing physical activity. Keep in mind that not all days will be better than the one before! But a steady overall increase over time is great to see and feel.
"I can't afford to join a gym, so I walk in my neighbourhood. I try to walk for 45 minutes three or four times a week. It has helped me lose weight that I had put on from my medication."
- Debbie
