It seems as though everywhere you go there is over exposure to the latest exercise craze. There has been a huge boom echoing in our ears about CrossFit, Zumba, Barre classes and spinning, just to name a few. Although the 26.2 bumper stickers might make you cringe and roll your eyes, don’t think that you yourself could not achieve that one day.
Being physically active isn’t just a hobby or an idea of a good time, its essential to a healthy lifestyle. Benefits of exercise include reduced risk for metabolic syndrome, type II diabetes, and some cancers. Not only does physical activity benefit your body’s health, it also betters your mental health. Exercise helps to reduce stress by stimulating the release of brain neurotransmitters called endorphins. As a result, mood is improved and regular exercise can help to lower anxiety, improve confidence, and even improve sleep. Learn more about exercise and stress, click here.
Getting healthy doesn’t have to be extreme or daunting. At first, getting in shape can be intimidating because you might feel like you are behind the ball. But what’s important is that you are doing something, and something is always better than nothing! Be sure to recognize small efforts and change takes time so be proud of your positive choices. Don’t forget that modes of exercise are not one size fits all. I can distinctly remember my first spinning class. A friend had raved about how great it was and I decided to join her. Within 4 minutes of the 60-minute class, I regretted going. I pushed through the workout but sweating in a small dark room on a bike with little padding on the seat just wasn’t for me. I’d much rather be doing Zumba or kickboxing then on a stationary bike any day. Everyone has his or her preference when it comes to physical activity, there is no right or wrong way to do it.
If you are new to the exercise world, start small! When I began going to the gym, I had no idea what I was doing, but little by little you become more fit and more comfortable with exercise and in return you feel more willing to take on challenges. 
When you get started, you don’t have to spend an hour on the treadmill your first day, try starting here:
1. Set a goal for number of steps per day (a pedometer is a great way to keep track). Go for 6,000 to start and work up to at least 10,000.
2. Look into local recreational centers or leagues and join with a loved one or friend.
3. Do exercises during commercial breaks and record how many you do so that you can push yourself to do more the next commercial break.
4. Utilize the seasons and find seasonal activities that allow you to enjoy the weather and get you moving. Click here for suggestions.
The recommendation for physical activity for adults, according to the Centers for Disease Control, is 150 minutes of moderate intensity activity a week, and muscle strengthening activities on 2 or more days a week. This can easily be broken up into 30 minutes five days week with or without a gym.
Even 10-15 minutes of physical activity at a time several times a day is beneficial! If you have any health concerns and haven’t exercised recently, check with your doctor before starting a new exercise routine!
If and when you are ready, join a gym that makes you feel comfortable and secure. If you enjoy your gym experience you will want to go more and have better results. Don’t for get to check with your insurance company about their policy on reimbursement for gym memberships. Also, if you have a previous injury or limitations, don’t be afraid to modify exercises. Always listen to your body and understand the difference between fatigue and pain. Stretching, decreasing range of motion and knowing your limitations is key to getting fit with physical limitations.
If the gym just isn’t your thing, there are plenty of other ways to get healthy and in shape! Don’t think that extreme workouts and hard laborious gym sessions are your only options. Getting fit at home is possible with DVD’s, Wii games, walking pets, dancing or even just a partner to go biking, jogging or hiking with. National Public Lands Day is September 28, 2013 so find a place to go exploring that will help get your number of steps up!
You can also create your own personal gym at home without breaking the bank. You can buy fitness gear such as free weights, mats, medicine balls and benches online, which are often discounted or have great deals. When gyms upgrade their equipment, you might be able to purchase their used gear they are getting rid of at a major discount. Second-hand stores can also have equipment that has been donated for you to buy much cheaper then normal retailers. Create a fitness chart to keep track of your exercises and get ideas from reputable magazines such as Fitness Magazine, Women’s Health or Shape Magazine to learn proper technique you can use at home. Downloading these magazines on your electronic reader can be really beneficial because they allow you to watch videos of the exercises too!
Once you get started don’t forget to reward yourself! Get new sneakers or workout clothes. Try treating yourself to a pedometer or performance tool that can help with your performance. Once you make exercise a part of your regular routine, it’s easy to get hooked! All you have to do is get started! Start small and start now, you can do this!
by
Nicole Sellers-Hansen
Drexel University Graduate Student
MS in Human Nutrition
ACSM Certified Personal Trainer