Are you ready to start your exercise plan? Good for you! Let’s get started!
I Don’t Want to Join a Gym!
The good news is… you don’t have to join a gym. Starting a fitness plan is the best thing for women’s health.
Fitness reduces the risk of chronic diseases, and improves your balance and coordination.
It also helps you lose weight if needed, or helps you maintain your current weight.
Ready to get started?
Implementing Your Fitness Plan
It’s important to implement an actual plan to follow. This helps keep you on track with your workout plan.
Are you starting an exercise plan to lose weight?
Or do you want to start it to maintain your weight?
Or are you concerned about your health?
Or are you …..?
Knowing what your goal is will make it much more achievable.
Your Fitness Level
Have you been working out or are you just starting?
Is there any particular exercise you have in mind, such as walking, aerobics or swimming?
Do you have any exercise equipment at home?
If you have any health issues or injuries, always consult your doctor before starting an exercise plan.
Address all Obstacles
Plan ahead. Set a starting date. Determine what your fitness plan will be. What will you do, when, where and how often?
Do you work?
Is it easier to get up a half hour earlier before work for your exercise?
Research shows that most people that exercise in the mornings stick with it over the long term. You’re refreshed and have more energy. It’s also less likely anything will interfere with that time schedule.
Check your schedule to define the time of day you can make your plan work. If you schedule your workout time like “any other appointment” you will have more success. Once you schedule your time in… put it on paper and sign it. Make a commitment to yourself.
Time To Start You Exercise Plan
You’ll want to start out gradually with whatever you choose to do. Make sure it’s something you like to do to help prevent boredom.
I recommend walking if you haven’t been exercising. All you need is a good pair of walking shoes. You can do it anywhere, anytime, and it’s free! You can start out 15 minutes a day. Walk every day, increase your time as you go. Build yourself up to 30 minutes a day.
Adding Variety to Your Exercise Plan
You can walk, do aerobics, go swimming or bicycling, do gardening, strength training or stretching. It’s easier to stick with it if you do spice it up.
Find A Buddy!
Exercising is always more fun with a friend or family member, and helps keep you motivated.
Dress in comfortable clothes
Wear comfy clothes and shoes when you workout. When you’re dressed for the part, it’s easier to stay in tune with it and do it.
Exercise While You Watch TV
Yes you can! Use hand weights and leg weights. Do stretches. Or if you have a stationary bike…ride it!
Household Chores, Gardening and Yardwork Count
Mopping the floor, cleaning bathtubs, cleaning your kitchen cabinets, weeding your garden, and raking leaves… anything that helps you stretch and lift counts!
Keep A Fitness Diary
Keep track of your fitness progress. Assess your fitness level in 6 weeks. Then assess it every 8 weeks for the first year. This lets you know if you’re getting enough exercise or if you need to work on it more. It’s also great motivation to see that you’re making progress!
And last but not least…Don’t Give Up!
Make exercising a habit! It takes time to make or break any habit, good or bad! This is the “good one” you can give yourself!
You’re on your way! Plan and pace yourself so you aren’t overwhelmed. Keep working at it and remember… you’re beginning a healthy habit that will last a lifetime!
Women’s Fitness Over 30
Women’s Fitness over 30 is important in slowing the aging process and reducing women’s health related diseases.
Whether you’re 30, 40, 50 or 60, it is never too late to start getting fit and healthy!
The benefits of exercise are numerous.
Many studies have proven that a lack of exercise ranks right up there with smoking, high blood pressure and high cholesterol as a major cause of heart disease.
So now it’s time to talk serious here.
For each year you put off exercising, eating healthy and taking care of yourself, you are cutting time off of your life.
What you have to overcome are the excuses for NOT doing it!
Women’s Fitness That Works
A good exercise plan can strengthen your cardiovascular and respiratory systems. It promotes healthy and strong bones and muscles, and reduces stress. You need a combination of strength training, aerobic fitness and stretching.
Strength Training is an essential no matter what your age. This increases your strength, muscle mass and promotes bone density. And it has many more benefits.
Aerobic Fitness gets your heart beating and increases your oxygen intake.
Stretching is a fabulous work out, easy to do, it costs nothing and you can do it anywhere. Yes even at work! It increases your flexibility and range of motion, which improves your performance. Bending and lifting become much easier and less tiring.
How flexible are you? Can you bend over without bending your knees or straining and grab your big toe?
If you want to join a gym that’s great. Or you can join a yoga class! But it’s not necessary to join a gym to have a good women’s fitness plan. All of these exercises can be performed at home.
Strength training is affordable… a set of hand held weights or resistance bands is all you need. I spent $20.00 to get my hand held weights.
The costs for aerobic fitness and stretching is zero!
The cost for good health….Priceless!