be honest. Sometimes it’s hard to get motivated, difficult
to find the time to exercise and painful to go through with a program.
For many women, the thought of physical activities such as jogging,
walking and weight lifting, isn’t invigorating at all. If you
feel overwhelmed by the prospect of having to engage in 30 minutes
of exercise a day, take these steps and see if you can’t find
some way to make the exercise component a fun aspect of your day.
- Consult your healthcare provider. Especially if you’re
over 50 or have had previous health concerns, it’s very
important to consult your healthcare provider about your plans
to start exercising.
He or she will be able to talk to you about any health concerns
you might want to consider before exercising, and activities
avoid, and what to do if something goes wrong. If done right,
exercise can be safe—but sometimes the wrong type of exercise
or too much strain can cause health problems and complications
be avoided by the advice of a healthcare professional who knows
- Variety. Get variety in your life. Nobody ever said that
exercise had to mean training for a marathon or spending half
sweating on a treadmill, like a hamster. There are tons of fun,
good-for-you exercise options to explore. Swimming and water
work-outs are very beneficial for your health. Not only does
go easier on your muscles and your bones, but it also yields
noticeable and significant health results. If you can’t
swim, try hiking. Check out the wooded areas around your home,
or take a weekend trip,
and go for a hike. Or take up walking—walking has the same
health benefits as running, with less strain on your joints and
bones. Your options don’t end there. You can find a sport
interested in, such as tennis, and take some lessons or join
a league. Check out your local community center and gyms to see
if any dance
classes or yoga courses are offered—two great new hobbies.
If you can’t decide on one option, that’s great.
Getting variety in your exercise regimen is called cross-training,
you get the benefit of working out many different areas of your
and you have less of a chance of getting bored.
- Start small. If
you lead a sedentary life now, it’s recommended
that you only begin exercising for 10-15 minutes until you can
gradually work up to a more lengthy, 30-minute workout. The good
news is that
even starting out with a small amount of exercise will have beneficial
effects on your health. You might notice that you feel better
about yourself, have reduced stress levels or that you can take
of stairs easier than before you started. These are all great
signs that mean you might be able to up your activity level—and
before you know it, you’ll be seeing even more changes
including the ability to exercise for longer.
- Grab a friend. It’s
been said that exercising with a friend is great for motivation
and increases your chances of sticking with
a program and seeing results. A friend can make exercising more
fun. You can chat while you walk, push each other when running
each other when weight training. Try to find a friend who will
motivate you to be better, and do the same for her. If you prefer
out alone, that’s fine, too. You might want to invest in
a way to listen to music while you exercise, to keep you in your
make the workout that much more enjoyable.
- Stay positive. Don’t
get down on yourself if you try to start exercising and you quickly
realize you’re out of shape.
If you compare yourself to others, or to yourself at an earlier,
more fit, stage in your life, you’ll only feel frustrated.
Instead, look to your own personal goals for motivation. Remember
that more women are out of shape than in shape. If you’re
out there working toward a goal, then you’re on the right
track. Instead of getting down on yourself for not being fast
enough, be proud of yourself for making the effort and toughing
- Establish a schedule. Draw up a weekly schedule that includes
variety, strenuous times and relaxed workout times, as well as
time off. Put this schedule somewhere that you can see. And stick
Once you keep this schedule up for a few months, you could make
a new schedule that is more challenging, or different, and see
can stick to that one, too. Remember to include rest days, but
not too many. For some women, weight management exercise might
happen every day. But sometimes one day of rest after a few days
of heavy exercising can be just as good for your health as keeping
up the pace.
- Keep it up. And whatever you do, stick to your program.
stop for a few months around the holidays or get sidetracked.
Make sure that if you are committed to exercise, you’re
ready to include it in your life for good.