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Fitness doesn't happen all at once. The first thing you have to do is
realize you are building a base for future greatness. You can't build the
walls and roof of a house without a solid foundation; if you did, the
house would sooner or later fall down. The same goes for your body. Build the
foundation slowly and safely, so you
will be able to continue injury-free and with enjoyment. It likely
took some time to get out of shape or away from your ideal fitness level, but
now you're ready to
Fitness is a lifestyle. Exercise is one piece, and nutrition is other.
Consider asking your doctor for a referral to a nutritionist who can help you
look at what you eat and how that can be better. Of course, consult with your
doctor before beginning any diet or fitness regimen.
Try these easy motivational tips:
Get a friend to go with you. Knowing that someone is waiting on you,is great motivation. Your family dogs makes a
surprisingly effective workout partner if you build a routine with them. Dogs
never say "no" when it comes to a run or a walk.
Consider finding a local running, walking or other activity club to
join. These add a nice social factor that will keep you interested and
Most papers will list these in their events/calendar sections.
Tell yourself you will do just 5 minutes on those days when you don't
feel like it. Promise yourself you can turn around and go home after 5 minutes.
Getting out the door is the first step. Once you get out there, 9 times out of
10, you will do more.
Keep a training log. Then you can note progress in time, distance, etc.
for ongoing motivation.
Monitor intensity. It's better to go easy, especially at first, so you
don't overtire yourself, get hurt, or grow frustrated. You might consider a
heart rate monitor to
help you check your intensity level.
Progress slowly. If you've been doing nothing, even walking 3 times a
week for 10-20 minutes might be enough at first. Add small new endurance and
performance challenges each week.
Always undertake a little less than you think you can accomplish at first.
You want to feel good about what you're doing so you'll stick to it and make
it a part of your life.