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Similar to the concept of saving money by paying yourself first, you should put aside time for your exercise first. Take it off the top. If your schedule allows only 15 minutes, it is better to do it for 15 minutes rather than not do any exercise. At least, exercise in short bursts for 5-10 minutes of exercise in the morning and evening. Even the busiest people can spare 10 minutes. Choose any exercise you like. Simple floor exercise at home is sufficient. Consistency is the key.
Choose a game or activity you enjoy doing. It can be anything such as tennis, golf, kayaking, hiking, jogging or swimming. Do it at least three times a week.
You will push yourself beyond your comfort level for short bursts of time. For example walk 3 minutes then run for 1 minute and keep doing that until 30 minutes or as long as you can. Gradually you’ll be able to perform at the higher level for longer periods of time and burn more calories.
Incorporate Strength Training into your workout :
If you are not doing strength training then you’re missing a key component in your weight loss plan. Strength training increases metabolism increasing lean muscle mass which helps in long term weight loss. Muscles burn calories and gives you leaner look. It increases bone density. Strength training can be accomplished by using dumbbells, weight machines, push ups or squats etc.
Aerobic exercise :
Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic exercise burns a lot of calories, so it directly contributes to weight loss. Start a workout routine. You can start small and slow, but aim for 30-60 minutes of physical activity a day. Examples of aerobic exercise: walking, jogging, swimming, brisk walking, running, ice skating, biking, aerobics, rowing, basketball, jumping rope, roller skating, dancing. Examples of stationary exercise machines for doing aerobic exercise: elliptical machine, stationary bike, treadmills, stair-steppers and rowing machines.
It is OK to watch TV, but you can also do simple exercises while watching TV. For example, bend and stretch your knees; bend forward and touch your toes; walk on a small stepper while watching TV. It is a great idea to do sit-ups or lift dumbbells while watching TV. Combine healthy exercise with fun.
Take the stairs and park your car further away from the shops. It will help increase the number of steps you take in a day and will burn a few more calories.
Don’t beat yourself up over a bad day.
You are going to have moments of weakness and times when you overeat. Don’t beat yourself up when you overindulge. Instead put yourself back on track the next day. Give yourself credit for everything you have been doing on other days. Every day is different, do the best you can do now. You can workout a little longer and burn some of those extra calories.
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