How much is enough? The bottom line is that, to achieve maximal gain, you need to exercise aerobically every day for at least 30 minutes, preferably up to an hour (especially if you need to lose weight). Across the week, your fitness plan should include not only aerobic exercise, but also a routine to maintain your posture (take a yoga class), strength (get in a weight lifting routine), balance (try tai chi), and flexibility (yoga is great for this too). If you don't know, or are having trouble getting going, here are some practical tips to help you get going and stick to one of the most important routines of your life.
1. If you don't have tennis shoes or gym clothes, go to the mall and buy some gear to work out in. If you have the goods, you eliminate one daily excuse for not moving.
2. Pick a time of day that suits you best for exercising (some people can do the 5:30 a.m. routine, others are lunchtime buffs, while others prefer late afternoon or evening workouts). Find the time that works best for you and schedule it in your calendar. And you must schedule it — a five- or ten-minute walk across the parking lot or to the corner store helps, but that's not your workout.
3. Dress for success! Put your gym clothes on and lace up the shoes well before the appointed time to get you in the mood and spirit.
4. Sign up for a class: yoga, dance, aerobic, Pilates, swimming, walking, or stretching. Buy home CDs, DVDs, or videotapes. Anything to get you moving!
5. Choose an activity you enjoy — if you like the water, swim. If you love biking, sign up for a spin class. If you love dancing, take up ballroom dancing. If you adore walking, start a walking club with friends. There are many activities to choose from and if you do something you like, you're more likely to stick with it. While the initial activity may not be ultimately enough aerobic activity, it will get you going, and that's what counts.
6. Pay for it! If you fork over money for a class or gym membership, it will help motivate you to get there, so you don't feel like you're wasting your money.
7. Get a fitness evaluation to help you develop a plan that's suited for you and if you can afford it, consider hiring a trainer to help you keep at it.
8. Find a partner who is at your fitness level and set dates to exercise together. That way, on days you feel like skipping, it will be much harder to do so, as you'll not only be letting yourself down, but a friend too.
9. Vary your activities: mix aerobics, weight lifting, and balance and flexibility sessions throughout the week. It's the basics of keeping fit, but it is also less boring.
10. Discover ways to minimize boredom that comes with the routine: try music, TV programs on fitness machines, podcasts or books or courses on tape to listen to while exercising.
Whatever it takes — get moving! Once you have and you reap the rewards, you'll be so very glad you did. Good luck!
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