Start Slow And Easy With An Exercise Plan

turtle walking on sand
You know you need to start getting in better shape, but it’s been awhile. You’ve gained more weight than you intended.

The thought of doing a huge workout might scare you. 

Stop thinking that way. 

You can get back on track if you start slow and easy. No one is expecting you to run a marathon by next weekend. If you’re expecting that from yourself, you need to stop that. You need to start thinking of a long-term plan instead of a quick fix.

If you can start with a five-minute walk, do that. 

Depending on where you live, you may be able to walk down your neighborhood street. If you live in the city, you can walk down the sidewalk. The thing to do is, set a timer on your phone for two and a half minutes. Start walking. When the timer goes off, turn around and head back home. 

It may seem silly and you may feel like you didn’t get very far, but over time, you will add minutes and distance. This will build up and before you know it, you’ll be walking around the block. Every few weeks you may be walking an extra block.

It doesn’t matter if it takes several weeks or even a couple of months to build up to a thirty-minute walk each day. The fact is, you’re taking your health serious.

You’re making small adjustments every day that will add up and give you great benefits.

By this time next year, you could be walking for an hour or more each day. This happened all because you decided to start with five minutes and add to it.

Here’s a simple way to add time each week.

For the first week, take a five-minute walk every day. 

Each week add two more minutes to your time.

Week One - 5 minutes
Week Two - 7 minutes
Week Three - 9 minutes
Week Four - 11 minutes


After four weeks, you can start adding five minutes each week.

Week Five - 15 minutes
Week Six - 20 minutes
Week Seven - 25 minutes
Week Eight - 30 minutes


See, within two months you’ve already made it to half an hour per day. You can keep adding time to your walk. 

Or, you can decide to start adding an extra walk each day, one in the morning and one in the evening. The second walk doesn’t have to be half an hour long. You can start with ten or fifteen minutes and add onto it like you did in the beginning.

Focus on the health benefits and how much better you’re going to feel once you build some momentum. In the beginning, that five-minute walk may seem like torture.

Don’t give up! 

If three minutes is all you can start doing, then do it. 

You didn’t get out of shape in two weeks and you’re not going to get back in shape in two weeks either. Set your mind to start doing this and to keep doing it for the rest of your life.

Take care and be well.
Tommy Douglas

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