Lykkers, are we thinking about starting a fitness plan? That's a fantastic decision! Regular physical activity isn't just about losing weight — it lowers the risk of long-term diseases, boosts balance and coordination, improves sleep, and even lifts our mood.
The best part? We're only five steps away from building a healthier lifestyle!
1. Check Your Fitness Level
Before diving into a new fitness plan, it's important to know where we stand. While we might have a general idea of our fitness level, taking a few basic measurements can give us a clearer picture. Tracking these scores before starting helps us measure progress down the line.
Here are a few things we can check:
• Our pulse rate before and after walking 1.6 km (1 mile).
• The time it takes to walk 1.6 km (1 mile) or run 2.4 km (1.5 miles).
• How many push-ups we can do in one go (standard or modified).
• The flexibility of our hips, knees, ankles, shoulders, and elbows.
• Our waist circumference (measured above the hip bones and near the belly button).
• Our Body Mass Index (BMI) to understand our weight category.
These simple checks will give us a solid baseline, and tracking improvements over time will keep us motivated.
2. Create a Fitness Plan
We all know that exercising daily sounds great, but without a plan, it's easy to lose focus. When designing our fitness plan, we should keep a few key points in mind:
Set Clear Goals:
Why are we starting this fitness journey? Are we aiming to lose weight, boost endurance, or prepare for a marathon? Defining specific and achievable goals will keep us motivated and allow us to measure progress.
Balance Different Activities:
We should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Combining both intensities can also work well. To get the best results, we can also include strength training for major muscle groups at least twice a week.
Start Slow and Build Up:
If we're new to exercise, it's okay to take it slow. Gradually increase intensity and duration to avoid injuries. A good rule is to increase activity by no more than 10% per week.
Make It Part of Our Routine:
Finding time to exercise can be tricky, so scheduling workouts just like appointments can help. We can walk on the treadmill while watching our favorite show or take a quick walk during work breaks.
Mix It Up:
To avoid boredom and reduce the risk of injury, we can include different activities (called cross-training). For example, cycling or swimming can be combined with strength training to work different muscle groups.
Try High-Intensity Interval Training (HIIT):
If we're looking for something more intense, HIIT involves short bursts of high-intensity activity followed by low-intensity recovery periods. It's a great way to maximize results in less time.
Don't Forget Rest Days:
Rest is just as important as exercise. Overdoing it can lead to injuries and fatigue, so we should give our muscles time to recover.
3. Get the Right Gear
Before we jump in, let's make sure we have the right equipment. A good pair of shoes is essential, and we should choose footwear based on the type of exercise we plan to do. For instance, running shoes are lighter, while cross-training shoes offer better support.
If we plan to invest in home workout equipment, it's best to choose practical, enjoyable, and easy-to-use options. Trying out equipment at a gym before purchasing can help us make better choices.
We can also explore fitness apps or activity trackers to monitor our progress. These tools can track our steps, calories burned, and even heart rate, helping us stay on track.
4. Start Moving
Now that we're ready, it's time to take the first step! Here are some tips to get started:
Warm Up and Cool Down:
Begin with a gentle warm-up like light walking or stretching to prepare our body. After the workout, cool down with slower movements and stretches to reduce soreness.
Pace Yourself:
We don't need to overdo it on the first day. Start with 5 to 10 minutes of activity at a comfortable pace, then gradually increase the duration and intensity.
Break It Up:
If finding 30–60 minutes in one go seems tough, we can split workouts into smaller sessions throughout the day. Even short bursts of activity add up and provide great benefits.
Get Creative:
Fitness isn't just about walking or running. We can explore different activities like hiking, dancing, or even joining a group class. Finding something enjoyable makes it easier to stick with the plan.
Listen to Our Body:
If we feel pain, shortness of breath, dizziness, or nausea, it's a sign to slow down or take a break. Resting for a day or two when needed is perfectly fine.
5. Track and Evaluate Progress
After six weeks of sticking to our fitness plan, it's time to check in and evaluate progress. We can reassess our initial measurements, see how much we've improved, and decide if adjustments are needed.
If we're losing motivation, setting new goals or trying different activities can reignite our enthusiasm. Exercising with a friend or joining a group class can also make the journey more enjoyable.
Ready to Take Action?
Lykkers, starting a fitness plan is one of the best decisions we can make for our health. With careful planning, realistic goals, and consistency, we'll be well on our way to a stronger, healthier version of ourselves. So, are we ready to take that first step? Let's do this together!
