Regular exercise is one of the best things you can do for your health. Make it easier for yourself by staying in shape during winter, despite the cold. Can you imagine what it would feel like to be in good shape and health when summer comes around again?

 Working exercise into your routine and schedule takes a lot of determination and sticking to it, in the long run, requires serious discipline. Regular exercise has been shown to improve your health significantly. The primary benefits include helping you to achieve and maintain a healthy body weight and muscle mass, as well as reducing your risk for chronic diseases.

Additionally, research has shown that exercise can actually lift your mood, boost your mental health, help you sleep better, and even enhance your sex life. And that’s not all. It can also help you maintain good energy levels.

In short, exercise is powerful and can help improve your life.  

Here are some exercises to consider:

Aerobics

The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.

Strength

These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting.

Callisthenics

These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, sit-ups, pushups, and pullups.

High-intensity interval training (HIIT)

This type of exercise includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.

Boot camps

These are timed-based, high-intensity circuits that combine aerobic and resistance exercises.

Balance or stability

These exercises are designed to strengthen muscles and improve body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercises.

Flexibility

These types of exercises help muscle recovery, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle-stretch movements.

The activities above can be done individually or combined, alone or with a group of people. The important thing is to do what works best for you and to have fun with it.

Check your health

It’s important to consult your healthcare provider regularly and get a physical medical examination before starting an exercise routine. This is particularly important for those who may be new to strenuous and/or vigorous physical activities. An early check-up can detect any health problems or conditions that could put you at risk for an injury during exercise. It can also help you optimise your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your needs.

Plan and set realistic goals

Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs. Once you are able to finish those short runs, increase the distance until you can run the whole 5 kilometres in one session. Starting with small achievable goals will increase your chances of success and keep you motivated every step of the way.

Make it a habit

Another key component of exercise success is to stick to your routine. It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly. Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last. For example, you can make exercise a habit by planning to work out right after work every day or first thing in the morning. It’s important to choose a time that works best for you.

Stay hydrated

Drinking fluids throughout the day is essential for maintaining healthy hydration levels. Replenishing fluids during exercise is essential for maintaining optimal performance, especially when exercising in hot temperatures. 

Think about your nutrition

Be sure to consume a balanced diet to support your fitness program. All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbohydrates are vital, as they can fuel your muscles before exercise.

Warm-up

It’s important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance. It can also help improve your flexibility and reduce soreness after your workout. Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges. Alternatively, you can warm up by doing easy movements of the exercise you’re planning to do. For example, walk before you run.

Cool down

Cooling down is just as important as warming up because it helps your body return to its normal state. Taking a couple of minutes to cool down and stretch can help restore normal breathing patterns and even reduce the chance of muscle soreness. 

Listen to your body

If you’re not used to working out every day, be mindful of your limits. If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries. Also, remember that working out harder and faster is not necessarily better.

Take your time to progress through your fitness program as it can help you maintain your routine in the long term and make the most of it.

Happy training!