In this article you will learn 4 steps to create and maintain an exercise routine.
Today going to the gym or practicing any type of sport is no longer an activity only for those who want to lose weight. Go to the gym for an hour or two, play tennis, swim or just run; They are exercises that allow us to lead a healthier lifestyle.
There are many benefits of exercising, however, some are worth framing.
according to New England Journal of Medicine, A study led by Harvard Alumni Health shows that those people who are able to create and maintain an exercise routine have a 23% lower risk of death.
Similarly, when we do some physical activity, the body releases endorphins. These generate sensations of well-being and lucidity in your body.
In addition, they can significantly influence your productivity when solving a problem and overcoming a difficult situation.
It also helps fight depression and anxiety according to Michael W. Otto, in his book “Exercise for Mood and Anxiety”.
Your daily responsibilities at the office, stress or simply tiredness after the workday, can be excuses for not practicing some physical activity.
If you are a person who constantly sets challenges and goals but finds it difficult to exercise, here are some tips that can help you create and maintain an exercise routine that works best for you:
How to create and maintain an exercise routine.
1. Find what activity you like the most.
It is important to identify what type of exercise you like. Not everyone loves the gym and there are different activities you can do inside and outside of it to work out.
For example, ask if you like to run outside or inside the gym. Maybe you prefer to burn calories participating in specific classes like zumba, spinning or body pump.
If the gym is not your favorite place, then choose a sport that you are passionate about and find a place near your home or work where you can practice it.
The important thing is that you find an activity in which you feel that you are not going to get bored soon and in which you feel motivated.
2. Find the right time to exercise according to your routine.
Now that you’ve found a physical activity you like, figure out the best way to incorporate it into your daily routine. Do you think you can get up in the morning some days and do it before work? Find places near your office or home to make this easier.
3. Set achievable goals.
Creating and maintaining an exercise routine is only possible if you see it as a challenge to meet.
Like any new goal, it requires your effort, but you should not think that after being sedentary you will be a high performance athlete. And less in just a few days.
Evaluate your capabilities and be realistic with what you can give. Establish a certain time and days. Make sure that they do not cross with activities of your daily life; like family days or days that you know are busy at the office.
For example, running three times a week is a good start or attending two classes a week at the gym and combining it with some cardio exercise. Write your schedule on a piece of paper so you can measure your effectiveness.
Also read: How to achieve your goals (Plan and achieve your goals in 100 days)
4. Evaluate your performance and reward your effort.
After a week review this schedule and make adjustments according to your performance. Did you find it easy to do it in the morning or do you feel that at night it helps you prepare to go to sleep? Review the paper where you wrote the routine.
Finally reward your effort, if you achieved your goal do not reward yourself with an unhealthy meal if your goal is to lose weight (See also “Eating habits that increase your productivity”). You can buy something new for you, you will feel the satisfaction of having achieved your goal and you will continue to do so.
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