Restart your exercise regime with Damien

#1 Set your goal(s).

Having a goal and working towards it will keep you motivated and challenged. Regular exercise has many benefits, so which is the most important to you now? Are you looking to strengthen your body against diseases such as high blood pressure and diabetes? Do you want to improve energy levels and muscle strength for general fitness and well-being? Or, do you want to lose weight?

 

#2 Make exercise your priority.

Fit exercise into your daily schedule – when exercise becomes a habit, you will find it more enjoyable. If you don’t work on weekends, squeeze in a stroll at the park in the morning, or an hour of yoga in the evening. If you prefer to exercise on weekdays, choose a venue that’s near to your office so you can always reach on time. Get yourself some cool workout gear like running shoes and a pretty gym bag, so you’d be inspired to exercise more frequently.

 

#3 Do it together with friends.

Working out in a group keeps you encouraged because it makes you more accountable and you’re less likely to bail on your friends. You are driven to perform better, whether due to competition or motivation. Set up a chat group and share about your progress with one another – a personal cheering squad like this will help to remind you to stick to your exercise goals.

 

#4 Be patient.

Exercise will not yield results immediately and initially. But you will notice if your clothes become looser, your muscles look more toned, and you feel more energetic. Never compare yourself with others because all of us have different genetic make-up, so we burn fat and build muscle at different speeds. What’s crucial is to stay focused. Guidelines from the Health Promotion Singapore peg weight loss as from 0.5 to 1kg a week with regular exercise but know that this can vary with individuals.

 

#5 Prevent injuries.

Exercising regularly is like building a strong foundation for your body to stay in healthy condition in the long run. And to enable you to continue reaping benefits of exercise, be mindful about protection against injury:

• Warm up properly before any exercise routine with a few dynamic butt kick and high knee stretches. Muscles that are tight and stiff especially after a day of sitting in front of the PC are prone to sprain and strain.
• Ensure that your body is properly aligned during exercise. The right posture minimises the risk of hurting yourself.
• Cool down after any exercise routine with hamstring and quadricep stretches – they speed up muscle recovery and repair.
• Get adequate rest of one or two days between your exercise sessions.

 

#6 Reward yourself.

How do you know if you are benefiting from regular exercise? Record your progress with a journal, noting down your weight, waist measurement, routine, difficulty and time spent. You can also download smartphone apps like Fitlist (free from iTunes) and Fitness Tracker (free from Google Play). Reward yourself for every milestone you achieve – for instance, with a high tea buffet.