Contents:
- Medical Video: 5 ways to motivate yourself to work out when you don't feel like it!
- Build your motivation to exercise
- Then, how do you start sports from here?
- How long do you normally have to exercise? And what sports can be done?
Medical Video: 5 ways to motivate yourself to work out when you don't feel like it!
For those of you who rarely or have never had a sport before,maybe confused about where to start sports. But whatever is your reason to start exercising, you should not immediately do heavy exercise or high-intensity exercise, lifting weights for example. Instead of starting, it's good to have physical activity through small but meaningful things. Here's the guide.
Build your motivation to exercise
Initially you must first commit to setting the sporting goals that you will start. The reason, the study says that the motivation of sports combined with a plan of real activity will be more successful to be realized.
Examples are like writing down activities that you plan for the next 4 weeks. Starting from what physical activity you will do, how long you will do it, and when you will finish doing it. This activity plan will explain what you should do and let you see and analyze the extent of your progress after starting the sport.
Then, how do you start sports from here?
When you have trouble or don't know where to start, try talking to your doctor or health professional about your plan to exercise. After that, start by incorporating more activity into your daily life.
For example like the following simple example:
- When going to the office, try to go up the stairs compared to taking the elevator
- When you leave for office, try stopping before at the office. Make yourself walk everyday.
- You can also take the time to take a walk or just go up and down the stairs before lunch.
- When on vacation, instead of just watching TV all day, you can do physical activities such as walking in the park, trying to swim, or just jogging in the morning.
Sometimes with small changes in your daily routine can help you become more active exercise. Instead of going straight to the gym or just a treadmill, try walking or jogging around your neighborhood first.
Gradually the body will also adjust to the activities that you do. After that, then you can switch to more strenuous exercise, such as lifting weights, or even freeletics even though. And keep reminding yourself to maintain an active lifestyle and eat healthy foods to achieve your goals.
How long do you normally have to exercise? And what sports can be done?
In accordance with WHO recommendations, you are advised to exercise with activities that are not too heavy for medium for 150 minutes per week. But if you want to do heavy exercise, you can do it for only 75 minutes.
During the time of exercise, you do not need to force yourself to exercise continuously. Try several sessions in one day. Then, American Heart Association (AHA) suggests the following:
- Do light exercise for 150 minutes per week, or do just 30 minutes of exercise every day. Can be done by cycling or walking leisurely around the home environment.
- As for heavy exercise, just do it for a period of 25 minutes per day. Here you can exercise like lifting weights, muaythai, or even play soccer or futsal.
