If you're not currently exercising, it can feel intimidating to take the first step, especially if you’re being told repeatedly that you HAVE to join a gym to get fit.
Luckily you can get started in a simple, non intimidating way (without the gym).
First 7 Days
During week one, there's no need to change anything. You can simply observe where you're at so you can set a good goal at the end of the week. Count steps if you have a tracker or just make a note of movement and active hobbies like gardening, cleaning or taking the grandkids to the park.
After 7 Days
After 7 days it’s time to set a small goal. Choose an activity that would be REALLY easy to stick to for the next 30 days, whether it’s something you do daily or 3 times a week. The aim here is to create a small project you can FINISH so you can build up a habit and your confidence. Avoid going from zero to a hundred in the first week and getting burnt out or injured.
Some people do really well with starting a daily habit like committing to 5 minutes of Pilates each day or a brisk 10-minute walk around your block every morning. Others prefer to commit to something like a weekly exercise class or classes.
The Next 30 days
Now that you are moving more, consume more protein so that your muscles can 'reform' after a workout to begin creating a gorgeous toned body!
An ideal protein intake is 0.68 times your body weight in pounds. For example, if you weigh 180 lbs, aim for around 122 grams of protein per day.
Moving more plus a higher protein intake, makes your body need more water. Water aids protein digestion, helps post-exercise soreness, and makes exercise easier by lubricating joints and regulating temperature and energy levels. Aim to drink at least half a gallon (64 fl oz) of water per day.
After 30 days
After the initial 30 days you’ll have transformed into someone who exercises! GO YOU! Now it’s time to keep up the momentum by choosing your next goal that excites you and takes into account how this month went.
Summary of Steps
These steps aren't about making drastic changes or instantly transforming your whole body. They're designed to help you form a solid foundation of small wins to build confidence.
If you want to get started by working out with me, grab a FREE WORKOUT.
Clara Depont is a certified personal trainer at www.claradepont.com where she trains women in their 50s and 60s. When she’s not writing blogs on how to stay vibrant, fit and happy she’s traveling in search of a forest or a sexy coastline. You can get to know her best through Weekly Emails, Instagram or Facebook. She is British and lives in New Mexico.
Get These Posts Straight to Your Inbox in a Weekly Email