Ready to be an Einstein when it comes to exercise? Follow these four tips to make the most of the summer season!
It’s that time of year when we all need to get inspired to shape up and get moving. The sun is shining and we are excited to wear shorts, swimsuits and sleeveless shirts.
Albert Einstein once said, “Life is like riding a bicycle. To keep your balance, you must keep moving.”
#1 – Start with the Questions
"Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning." – Albert Einstein
Ask yourself what inspires you to move. Do you exercise to look better, feel better, gain health benefits, do things more easily, engage in social aspects, or to sleep better? Is it the overall emotional and mental well-being you gain from working out? There are many great ways to exercise in the summer, including walking, jogging, biking, hiking, swimming, canoeing, kayaking, paddle boarding, strength training, tennis, golfing and more.
(Genius tip you probably already know… If you golf, walk with a pull cart or carry your bag for more aerobic exercise and calorie burn. So, if you know it, do it!)
#2 – Talk to Your Doctor
"You have to learn the rules of the game. And then you have to play better than anyone else." – Albert Einstein
Get a physician release to exercise first, especially if you have a history of medical problems. Schedule a fitness evaluation with a personal trainer to get some baseline measurements. This way as you progress with your exercise routine and weight loss you can see on paper the changes you are making. Mercy Health & Fitness offers fitness evaluations for those seeking baseline measurements.
#3 – Just Do It!
"A person who never made a mistake never tried anything new." – Albert Einstein
When starting an exercise program, start slowly, remember to do a 5 minute active warm-up. Follow the FITT principle when exercising. FITT stands for Frequency, Intensity, Time and Type.
- Frequency should be to exercise 3-5x a week.
- Intensity would be your target heart rate range during exercise.
- Time should be 30-50 minutes of cardio exercise or 150-200 minutes per week of aerobic exercise.
- Type should be any of the activities mentioned above.
I recommend picking something you like so you will stick with it long term. Also, stick with an activity that fits your schedule so you will be more likely to get it in most days of the week.
During warmer weather remember to hydrate yourself, just because you’re not thirsty doesn’t mean you can’t become dehydrated.
Always wear proper shoes and clothing. Be sure to layer and use sunblock. Certain medications can make you susceptible to sunburn and proper sunblock can prevent you from getting a sunburn while exercising outdoors.
Always stretch and cooldown after your exercise activity, this will prevent injury and help enhance your flexibility.
#4 – Stay Motivated
"Weakness of attitude becomes weakness of character." – Albert Einstein
Ways to stay motivated once you have started a good exercise program are:
- Recognize how exercise can help you.
- Time management – learn how to fit more activity in throughout the day.
- Use a fitbit or phone app or even a pedometer to keep you on track with movement.
- Track your progress as you go along with your workout routine.
- Be sure to reward yourself when you reach goals.
- Give yourself consequences, too, if you miss workouts and don’t allow yourself to get bored with your workout routine.
Stop the excuses, be flexible, keep an open mind and exhaust all avenues to stay active!
Need some help getting started with an exercise routine? Would you like some guidance on workouts, exercise routines, using exercise equipment and more? If you live in North Canton or nearby communities, contact Mercy Health & Fitness online or by calling 330-966-8997.