There are lots of fun ways to be active. The difference between thinking of physical activity as boring and fun with friends is choosing the active lifestyle that suits you. By setting reasonable goals, taking the first basic steps and finding something fun to do, you'll be active in no time. Start from step 1 to find more information.
Steps
Part 1 of 3: Taking the First Step
Step 1. Start walking
Getting more active doesn't mean you have to jump into half marathon training or lift heavy weights on the bench press at the gym. You don't have to be intimidated by state-of-the-art machinery and diet jargon, you don't have to take out expensive gym memberships. All you need to do is start moving at your own pace, and learn to enjoy your newfound activity.
- Start walking for 15-20 minutes a day, just 1.5-3km around your neighborhood. Walk at a pace that suits you, fast enough to sweat a little before you go home. Regular walks will prepare you for more intense activities.
- Consider putting more pieces on foot in the path you take to get to work, or walking to school with friends instead of driving there. Change the path to keep things interesting.
- If you get bored or the walks don't inspire you, listen to music, audio books or talk on the phone while you walk, to make the most of your time. Stay engaged and active.
Step 2. Stand up to work
Recent studies have shown that sitting for long periods of time can have a negative effect on overall health and lifespan. If you work where you typically sit for many hours a day, consider working at a standing desk, or just standing when you work whenever possible. If your job doesn't require sitting, stand up straight and use your legs. You will likely notice a difference in your energy levels and feel better at the end of the day, and no longer tired.
Desks with treadmills are increasingly common in the workplace and at home. If you have an old treadmill that takes dust in the basement, consider buying or making your own desk where you can work while you walk
Step 3. Do light stretches and calisthenics
You don't even have to leave the house to become active. You won't even have to stop watching television! Find a light stretch routine that works for you to loosen up your muscles. Combined with walking, light stretches, sit-ups and push-ups can be a great way to prepare your body for more strenuous activities if you decide to try them.
- Start with small sets, of 20 sit-ups and 5 push-ups, or with a number to suit your fitness. Complete one set, then rest, and stretch. When you feel ready, repeat another series of the same number if you can.
- In addition to loosening your muscles and preparing them for activity, stretching will also help you avoid the aches and pains that discourage beginners. If you're going to play basketball for the first time in several years, your muscles will likely ache the next day, and make you want to not repeat the experience. Stretches will help relieve soreness.
Step 4. Start with 20 minutes of activity per day
Don't overdo it in the beginning. A good way to become more active gradually is to try new physical activity for exactly 20 minutes a day in the beginning. Tiring your muscles with too much activity will not help your body, but you will have to carry it out long enough to raise your heart rate to feel the benefits of your new active lifestyle.
Step 5. Try to do something active every day for 20 minutes
Choose a time that is comfortable for you, or find a time when you are usually inactive, or when you dedicate to television, that you can replace or supplement with light activity.
One of the things that keeps people from being active is a lack of time. But if you usually watch TV or waste time on the internet for a few hours every night, spending 20 minutes on training won't make you miss the chance to relax after a long day, but it will allow you to be more active
Part 2 of 3: Finding the Right Business
Step 1. Play sports
If you like playing video games, ditch the joystick of your console and play outdoor sports. You don't have to be an ace to play with friends in the park, or to join an amateur sports team of your choice that allows you to get active and have fun in a competitive atmosphere.
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If you like traditional and team sports, consider:
- basketball
- Volleyball
- Football
- Rugby
- Tennis
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If you don't like traditional sports, but want to actively compete, consider:
- Ultimate frisbee
- Kickball
- Humans versus zombies
- Parkour
- Capture the Flag
- Paintball
Step 2. Go to the woods and enjoy nature with long hikes
If competitive sports are not for you and you prefer the pure sounds of nature, go hiking. Contemplate life in solitude and travel as many kilometers as you can on foot. Search for the best trails in your area by visiting national parks. It is one of the cheapest and most rewarding methods of being active and appreciating natural beauty.
Step 3. Consider signing up for a course
If you have trouble following a routine on your own, or if you want to get active under the guidance of an instructor, sign up for an aerobics class to get regular exercise in a structured environment. Meeting strangers in a public place can be a good way to find motivation to train without worrying about your appearance. After all, they are strangers. The differences between the courses below subtle and uncomplicated:
- Aerobics involves high-energy cardiovascular exercises.
- Zumba is a fun and energetic dance-aerobics, danced to the rhythm of music.
- Yoga is an ancient series of difficult postures and stretches that improve strength and stability.
- Pilates is a combination of weight-bearing body strength exercises and aerobic yoga.
- If you have to subscribe to a gym to follow the course, you can also take advantage of the weight room and swimming pool, good ways to be active and use sophisticated equipment that you do not have at home. It can be fun!
Step 4. Start running
If you love regular walks, consider increasing their intensity by starting running and invest in a good pair of shoes. Start slowly and progress regularly, finding some nice routes to run on and exploring. The more you run, the more you'll enjoy it, and you can start considering preparing for a five-kilometer or even a mini marathon.
Step 5. Get on a bike
Cities and towns have never been better suited to bicycles. You'll find bike lanes in most cities, and drivers are learning to respect cyclists. Visit a bike shop to find a bike that's suitable for the road, or consider buying a mountain bike and riding dirt trails if you live in an area that allows it.
Step 6. Go dancing
Who said physical activity has to be boring? Hit the club on Friday night and burn those calories by dancing to your favorite songs, or turn on the stereo and dance around the house in your pajamas. Nobody will look at you.
Part 3 of 3: Continue to be Active
Be Active Step 5 Step 1. Find someone to exercise with you
Even if you're just trying to walk every day, walking with someone can make a big difference in your commitment and disposition. If you don't feel like going out and moving, it will be more difficult to abandon your intent if you have planned out with a friend. Find a regular time that suits both of you and make an appointment at a specific location. Make a commitment not to stand up to your friend.
Be Active Step 1 Step 2. Find a time each day to be active
Creating a routine is the best way to integrate physical activity into your life. If you have some free time in the morning, you may want to dedicate it to exercise and activity, waking up early and getting some exercise. If you have a lot of time to spend as you like in the afternoon, activate at that time. Start with a 20-minute session and extend it when you feel ready.
Step 3. Exceed the three day threshold
In some cases, when you start exercising, your muscles will hurt quite a bit, even if you do the right stretches and don't try too hard. The next day, doing activities may be the last thing on your mind. Commit yourself and get through this phase. Muscle soreness will typically last three days before they get used to the new activity. This does not mean that your muscles won't hurt you anymore, but that you will have overcome the most difficult phase.
Step 4. Create a reward system for your activities
Rewarding yourself for successfully introducing the business into your life will help you not abandon it. Give yourself something to look forward to. If you love your new lifestyle, why not buy some new workout clothes. Grab those hiking boots you wanted after completing a long hike, or try a new restaurant in vogue after a workout and eat something healthy. Don't be too hard on yourself.
