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Creating an Exercise Program |
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If you have not regularly exercised in the past, don’t be overwhelmed! Begin by checking out some of quick tips from Colorado Bariatric Surgery that may help you create an exercise program.
Remember, an exercise program is intentional exercise above and beyond your daily activities.
- Schedule exercise into your day and stick to it—just as you would with any other important appointment on your calendar.
- Make it fun! Find a friend who will exercise with you. Plan to meet every day.
- Set weekly goals to increase both the number of days exercised and the length of time during each session.
- If you miss a day or two, or fall out of your routine, start back up as soon as possible. The longer you are away from exercise, the harder it is to get going again.
- Make your exercise family time. Get your family involved by taking family walks or hikes.
- Use a step counter (pedometer) to help track your steps and assist you in setting goals. Pedometers can be purchased for less than $20 at a sporting goods store.
- Health clubs and recreation centers abound. Search online or in a phonebook to find one near you. Try finding one close to work or home so it is easier to get into a routine without going out of your way.
- Consider a personal trainer at your health club or recreation center. Even one session might help you learn new equipment and get a variety of ideas.
- Exercise for a purpose! Participate in a benefit walk or run. Almost all benefit runs have a walking division.
- When you participate in a support group, talk to others about exercising together. If you don’t live close to each other, try meeting at a centrally located park to offer support and make your exercise more fun. This can help vary your routine.
- In the winter, walk in the mall instead of outside. Some malls have walking groups prior to opening in the morning. Call your local mall to learn about its program.
- Get information. Perform an online search for “exercise tips” or “walking” to get more ideas.
- Pick an activity that you like to do. If you hate to walk, swim instead. Or if swimming alone is boring, participate in a water exercise class at your gym.
- Variety, variety, variety! Alter your walking routes every week. Alter your activities every day. Try walking three days a week, riding a stationary bike two days a week and taking water aerobics two days a week.
- Keep an exercise log. Click here [link to pdf of exercise log] for a log you can download free of charge, or search online for an online log.
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