As more and more people realize the importance of a healthy and active lifestyle, many are now trying to establish an exercise routine that they will actually stick with. There are numerous exercise options, including walking, running, dancing, hiking, biking, and even doing household chores. The important thing is to choose one that you enjoy increasing the chances of making it a habit.
Benefits of Starting a Fitness Program
Improves mood and mental health
Any form of physical activity stimulates the production of so-called happy hormones. Side effects include an increase in feelings of happiness and satisfaction. In addition, eating a healthy diet and exercising can lead to a better physique, which in turn boosts confidence, self-esteem, and social life.
Avoids excessive weight gain or weight loss
Exercising regularly, coupled with eating right, can help avoid unnecessary weight gain. These habits are essential in reaching any weight loss goals.
Healthy habits help prevent certain chronic conditions, such as cardiovascular diseases, high blood pressure, and stroke. They can also combat or help manage diabetes, arthritis, and even certain types of cancer.
Adopting a healthier lifestyle will not happen overnight, but with the many advantages and benefits it can offer, it takes to be patient and to take it one day at a time.
Easy Steps to Get Started on a Fitness Program
Asses your fitness level
The first step in any fitness program is to evaluate how fit you are. Assessing and recording baseline scores will help provide benchmarks against which to measure your fitness progress. This includes measuring your BMI (body mass index), your waist circumference, your pulse rate before and during physical activity, etc. A fitness expert will help you measure the key points needed before starting your fitness journey.
Design your program
After assessing your fitness, it helps to set your goals and then design your program. Always start low and build up slowly. Whatever your goals and medical condition, it is always best to approach any new fitness regimen with caution. Aim for making one change at a time. A lot of beginners fall under the trap of starting too aggressively and getting discouraged when they do not see instant results because of soreness or injury. Instead of getting too aggressive, it is important to focus on developing habits that will stick for a lifetime.
This has been stressed time and again but always start low and aim for gradual progress. Take plenty of time to warm up and cool down. Include various activities that you enjoy and will keep doing. Break them down into shorter but more frequent sessions to still reap the aerobic benefits. Lastly, be flexible and always listen to your body to avoid pushing yourself too hard.
If your fitness routine includes walking and bicycling, do not stop there. Take a weekend hike or create your home gym with DIY equipment.
DIY Dumbbells Creative Ideas
Homemade Water Bottle Dumbbells
This is probably the easiest and most widely known DIY. Fill water into each water bottle, depending on how much you would like them to weigh. Use duct tape to wrap four bottles together. Insert a stick or rod into the middle space formed by the water bottles and make sure to securely tape the bottles and the stick to each other.
Pour water into a three little water bottle container until your preference level and gradually add cement. Make sure to secure a rod or pipe in the center by cutting a hole in the bottle cap and sliding the rod into the hole. Allow the cement to harden overnight, enough to support the rod. Do the same (pour water and cement in the bottle) on the other end to create the other half of the dumbbell. To create a comfortable grip on the rod, wrap pipe insulation around it and secure this with electrical tapes. This DIY dumbbell is larger compared to a regular dumbbell but it does the job really well.
Fill a rice or sugar shipping sack with sand until your desired weight. Tie a loop at the top of the sack using a rope and reinforce the bottom and sides of the sack with duct tape. Voila! Simple DIY gym equipment without the need for any DIY experience. You can either use these weights like a kettlebell or a dumbbell.
With the amount of awareness being given towards maintaining a healthy lifestyle, many people are looking towards starting a fitness regimen. Starting and maintaining an exercise routine, however, does not need to be restricted in a gym or a fitness center. With a little creativity, you can bring any fitness program at home and aim for a continuous healthy impact on your health and longevity.