Where does the ripple in the water begin? Within you.

Starting an exercise program emanates from within whether it begins from pain, frustration or some other personal emotion. The starting is always a difficult moment but once you get going the ripple grows and grows, then it is – you. This is the secret. My neighbor said to me one day, that I was like a machine, always walking, you never quit. I took this as a great compliment, a part of me and I’ve worked for every piece of it. The secret is in the starting, so start. One simple movement forward toward your goal. Define a simple goal then go toward it. I believe in you. 

One of the best blogs is ZenHabits and I’m a true fan. Here’s a great read from Leo Babauta at ZenHabits on “Five Simple Exercise Programs for Beginners.”

 

I’ve been exercising regularly for a few years, with tremendous improvements in my health, and whenever someone asks me how they should start out in exercise, I tell them to just get moving!

Try to get moving every day — whether it’s walking, running, strength training, sports, running around with the kids, swimming, paddling, or whatever works for you. If you can do that, you’ll get healthier and fitter over time.

 

Program 1: Intervals for Beginners

Intervals are a great way to get intense exercise in without overdoing it. And they can be a lot of fun if steady-state cardio bores you to tears.

Program 2: Sports

This is one of the easiest programs on this list, and also one of the most fun. Basically: play a sport you like, or even a new sport you’ve never tried before, a few times a week. Again, the idea is just to get moving, and to have fun while you’re moving.

Program 3: Circuits

This is a fairly traditional sort of program, but great nonetheless. Basically: you do one exercise followed by another and another and so on until you’ve done the whole circuit of exercises, rest for a couple minutes, then repeat the whole circuit. The exercises can be strength exercises, cardio, or some combination. The circuit format keeps things interesting, and keeps your heart-rate up so you burn more fat than if you rested in between exercises.

Program 4: Crossfit Light

One of my favorite exercise programs is Crossfit, because it’s an all-around program that focuses on your entire body, and all parts of fitness. If you do Crossfit, you’ll be in shape for just about anything, from sports to the military or law enforcement to any physical challenge you can think of.

Program 5: Triathlon Light

When I trained for a triathlon last year, I felt fitter than ever before, because I was training for three sports (running, cycling, swimming). My body was getting an amazing all-around workout. However, if you’re a complete beginner, you’ll want to start out lighter than normal.

One last note: take it slowly. Your body needs time to adapt to the exercise, and if you overdo it you can injure yourself or burnout, and neither is good if you’re trying to stick with it long term. Progress gradually, in small steps, and you’ll stay injury-free and see great long-term results.

Thanks Leo and Zen Habits. 

MikeZ_achieving a zen moment while walking.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.