Regular exercise regimen
If you’re just starting out, you may feel confused or intimidated by the task of sticking to a regular exercise regimen. Follow these simple bits of advice and be on your way to better fitness.
Pick an exercise you like
You’ll have an easier time making exercise a habit if you look forward to your sessions. Think of the sports you enjoyed as a child, says Ms Stephanie Tan, physiotherapist at Singapore General Hospital. What was it that you liked about them? If it was the team spirit for instance, can you find a form of exercise that builds on that?
Make it simple
Brisk walking is branded by many experts as the best exercise for beginners. It’s free and convenient. You only need a good pair of walking shoes. Even staying at home, you can increase your fitness level. Try jogging on the spot, jumping jacks or skipping rope.
Stop giving excuses
Old couch-potato habits die hard, it’s a fact of life. “Lack of time is often cited as a reason people quit exercising, but studies of prison populations have found similar drop-out rates,” says John Raglin, an American psychologist from Indiana University Bloomington.
Start slowly
Gradually increase your activity level by about 10% every week until you reach your fitness target levels, says Ms Elsa Leung, physiotherapist at Changi General Hospital.
Plan
Mark down your calendar for exercise. Also have a plan B if your activity requires some external condition to be met, such as clement weather.
Think variety
After a while, even the most exciting work-out gets will get boring. Break the routine by trying out a different fitness activity once in a while.
Make it social
Find an exercise buddy. Why not your spouse? According to an American study, only 8% of participants who exercised with their spouses quit, compared to half of the participants who exercised without them.
Get inspiration
“One of my patients, Mr Kor Hong Fatt, was the oldest male participant at the Boston Marathon this year. He is 79 years old! Another Singaporean, Mr K. Mohan quit smoking and started running at age 35. Now 51, he has completed 131 marathons and ultramarathons to date!” shares Dr Ben Tan, sports physician at Changi Sports Medicine Centre and Singapore Sports Medicine Centre.
Be safe
If you have any health concern, do check with your doctor before undertaking any fitness regimen. |