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Author: Adrian Johansen / Reviewer: Ray Spotts
Summer is coming, and many people are starting to think about how to stay in shape. While you may want to look great in a swimsuit or have that classic “summer body,” what you should really be focusing on is how you feel and the overall state of your body’s health.
Thankfully, exercise can help with both.
No matter what your fitness goals are, it’s never too early or too late to start a summer workout routine. Finding the motivation to start is often the hardest part, and most people lack this motivation because they aren’t sure what will work for them or how to see consistent results.
You can make exercise your new favorite hobby or incorporate it into something you already enjoy. No matter what, you’ll enjoy the physical and mental benefits!
Let’s cover how to safely start a summer exercise program and how to stick with it year-round.
Start with small things
Did you know that approximately 80% of people break their New Year’s resolutions every year? Many of these resolutions have to do with weight loss, exercise, and fitness. They don’t “fail” because they are lazy. Instead, they set unrealistic goals or bite off more than they can chew.
This is a big problem for people starting an exercise program. You might be excited about it at first, but if you take on too much too quickly, you won’t stick with it.
Whether you’re just getting back into your exercise routine or you’ve never exercised consistently before, don’t be afraid to go slow and start small. You should get about 150 minutes of moderate aerobic exercise each week. First, try the following activities
- walk briskly
- gardening
- swim
- jogging
- Cycling
- Play tennis doubles
- Dance
You’re more likely to stick to an exercise plan if you find something you enjoy and doesn’t feel impossible to do. For some people, this may be swimming because it’s easier on the joints. For others, playing a sport or even taking a nightly walk with the family is a great way to stay motivated without feeling overwhelmed.
While it’s okay to challenge yourself when exercising, don’t push yourself to the point where you hate physical activity.
Pay attention to your health
“Staying in shape” is a relative term. No matter what your health and fitness goals are, exercise should be just one of them. You can also get the most from your exercise routine by eating healthy and getting enough sleep.
Your diet plays an important role in the success of your exercise program. Think of the food you eat as fuel for your body. The right fuel will make it easier for you to complete longer workouts, while the wrong fuel will make you feel sluggish and make it harder to achieve your goals. Some of the best foods to fuel your workout include
- oatmeal
- berry
- beans
- greek yogurt
- chocolate milk
- almond
While it’s important to refuel before and after exercise, eating an overall healthy diet is the best approach. Focus on eating whole grains, lean meats, and as many fruits and vegetables as possible.
Also, be sure to get enough sleep. The National Sleep Foundation recommends that healthy adults get seven to nine hours of restful sleep each night. If you don’t get the sleep you need, your body will have a hard time “repairing” itself. You’ll be at greater risk for injury and feel less motivated to continue exercising.
keep yourself safe
Speaking of injuries, it’s crucial to know how to keep yourself safe before, during, and after exercise. Eating right and getting enough sleep is a good start. However, there are some small things you can do that can have a big impact on reducing your risk of injury.
First, don’t set unrealistic goals.
We live in a society where plastic surgery is becoming increasingly common due to unrealistic beauty standards set by advertising agencies and social media. Even if you’re not considering surgery, you may be setting fitness goals for yourself that are detrimental to your physical health.
Be realistic and research what your body needs to stay in shape. Everyone is different and everyone’s body is beautiful.
Once you’ve set realistic goals, take some time to prepare before your workout. Eat a healthy meal or snack and do some light active stretching. After your workout, stretch your muscles more thoroughly. If you exercise during the hot summer months, be sure to stay hydrated and listen to your body when you feel weak or tired.
Before starting any type of exercise program, it’s important to talk with your doctor – especially if you have underlying health problems. They may suggest small ways to incorporate activity into your daily routine, rather than recommending long, strenuous workouts.
Starting an exercise program should be fun, exciting and motivating. Keep these tips in mind to create a summer workout regimen that works for you, helps you achieve your goals, and focuses on your overall health, not just shedding a few pounds.
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Written by:
Adrian Johansen lives and develops in the Pacific Northwest. She enjoys learning new things through writing, especially related to sustainability and health. You can find more of her work on Twitter @AdrianJohanse18.
Reviewed by:
Founder Ray Spotts is passionate about all things natural and has conducted life-long research into nature as it relates to health and well-being. Ray became a pioneer in bringing to market extremely effective products that were free of potentially harmful chemicals and additives. To this end, Lei established Trustworthy health productsa company you can trust for clean, effective, and healthy products. Ray is an organic gardener who enjoys fishing, hiking, and teaching and mentoring people in starting new businesses. You can get a free copy of his book, “How to Succeed in Business Based on God’s Word,” at www.rayspotts.com.
Photo by Bruno Nascimento on Unsplash