HaveÂ youÂ oftenÂ startedÂ activitiesÂ and droppedÂ out dueÂ to frustration,Â anÂ injuryÂ orÂ lossÂ ofÂ motivation?Â AreÂ youÂ hopingÂ toÂ develop a fitness schedule for goodÂ healthÂ thisÂ year?Â Find inspiration in the following 10 tips to get fit and stay in shape over the coming season.
- EnjoyÂ exercisingÂ or stop!Â Â
ExerciseÂ shouldÂ beÂ funÂ straightÂ away, so the first moments of an activity count. To incorporate fun in your workouts, create a well-balanced training schedule with different styles of activities such as biking, running, rowing, yoga or anything else that keeps your mind engaged and your body moving.
- TryÂ aÂ newÂ sport.Â
Don’t shy away from a new sport just because it seems too hard at first. Â It often takes a few weeks for a sporting routine to become comfortable while your body adjusts to the new training. Be patient with the process.
- FindÂ a buddy orÂ buddies.Â
GoÂ withÂ aÂ friendÂ whoÂ hasÂ roughlyÂ theÂ same training goals and abilities. It’s important that the person you workout with accepts your limits and can motivate you when you feel like quitting.
- Set a goal.Â
Whether your goal is continuousÂ runningÂ forÂ halfÂ anÂ hour or finishing your first ultramarathon, writeÂ yourÂ ownÂ training program or haveÂ oneÂ madeÂ byÂ aÂ sportsÂ instructor.
- Be flexible.
Don”™tÂ attachÂ tooÂ muchÂ importanceÂ toÂ theÂ date ofÂ yourÂ finalÂ goal.Â LifeÂ isn”™tÂ asÂ straightforwardÂ asÂ a trainingÂ schedule, so ifÂ youÂ doÂ notÂ feel well enough to exercise,Â thenÂ postponeÂ theÂ schedule for a week or two.Â
- ListenÂ toÂ yourÂ body.Â
IfÂ youÂ don”™tÂ feelÂ up toÂ itÂ todayÂ ,Â listenÂ toÂ your body telling you so. Perhaps start yourÂ exerciseÂ andÂ giveÂ yourselfÂ a chanceÂ toÂ warm up. TurnÂ offÂ theÂ intensityÂ forÂ a bit and see how your body feels. Sometimes youÂ willÂ findÂ thatÂ youÂ justÂ neededÂ a few minutesÂ toÂ get over the bump and you start to feel great, and sometimes youÂ decideÂ afterÂ 15 minutesÂ thatÂ today it’s just notÂ happening.
- Workout to get more out of life. Â
HowÂ doÂ youÂ accomplishÂ this? UseÂ the timeÂ immediatelyÂ afterÂ exerciseÂ toÂ relax completely. DoÂ notÂ eatÂ rightÂ awayÂ orÂ go showering.Â After exercise,Â yourÂ bodyÂ releasesÂ wonderfulÂ endorphins andÂ serotonin.Â WriteÂ downÂ theÂ ideasÂ thatÂ bubbleÂ upÂ directly from this excellent source of creativity or finishÂ thatÂ toughÂ article. Your most productive moments tend to come right after a good workout.
- StopÂ whenÂ itÂ hurts.Â
ImmediatelyÂ stop aÂ movementÂ whenÂ itÂ reallyÂ startsÂ toÂ hurt.Â If you’reÂ running, for instance,Â continue theÂ journey walking.Â PunishingÂ yourselfÂ in theseÂ moments can causeÂ injuries.Â ExtremeÂ exercisingÂ can beÂ self-destructive and is extremelyÂ unhealthy.
- Give your body sufficient time for recovery.
When it comes to training, listen to the traditional Dutch mottoÂ “Act normal – that is by all means crazy enough.”Â IfÂ you’reÂ notÂ a professionalÂ athlete,Â thenÂ don’t pretend thatÂ you are by training too intensively. TwoÂ toÂ threeÂ timesÂ a weekÂ of intensiveÂ exerciseÂ isÂ definitelyÂ sufficientÂ toÂ get fit, or do something lighter for half an hour everyday and take one day off.
- SportÂ toÂ celebrateÂ good health.
Health is a gift. Be thankful for whatever measure you have of it while you have it.Â Be good to yourself. If you start to feel low for poor performance or are not seeing the results you’d like to see, ask a loved one for a hug and a dose of perspective. Now get moving!