Fitness – how to get started

When you decide you want to get fitter, it usually means you are feeling a bit sluggish, down and maybe your jeans feel tighter than they used to? Or one of your friends is looking better than they used to!! Whatever the reason, the best thing is that you have recognized that something has got to change! Good for you.

You are going to love getting physical for so many reasons. It can reduce your risk of chronic disease, improve your balance and coordination, boost your productivity, help you lose weight — even improve your sleep habits and self-esteem.

We thought we would give you a few tips to take on board before you start.

Being active should be part of your everyday, it should be enjoyable and it should NEVER be a chore.

Tip 1: Have an understanding of how fit you really are
You probably have some idea of how fit you are. But assessing and recording some starting facts, enables you to plot your progress. This is for your own satisfaction

  • Take your pulse rate before and after you walk a kilometer
  • How long it takes to walk a kilometer?
  • How many pushups you can do in a minute?
  • How far you can reach forward while seated on the floor with your legs in front of you?
  • What does your waist measure? Measure between your hip and your lower rip.
  • How sluggish do you feel, how motivated do you feel?

Don’t forget you can record a couple of these on your Live Life Get Active private profile and measure your achievements as you get fitter.

Tip 2: Make a commitment
Try and be active for at least 30 – 40 mins every day. Now this is not always possible but if you have a plan at the beginning of each week you will be surprised how easy it is to slot activity into your daily life. And remember what you put in your plan is your promise to yourself.

Plan for something everyday. If you can’t do a class then pick something else eg walk to the train station, walk up the stairs at work instead of taking the elevator. Walk to a sandwich shop at least 15 minutes from your work. Once you get into the habit its really easy.

Remember move more sit less!

Tip 3: Keep it fun
Variety is important, we are human after all and we get bored really easily!! That’s why Live Life Get Active offer heaps of variety and keep our approach real. You have to be able to laugh. Now we would love you to try and do at least 2 classes a week. Boxing and X Training really get you going, but if you have never tried yoga… give it a go. You will be surprised at how good it makes you feel.

If you can’t make class then have fun getting active some other way!

Tip 4: Monitor your achievements
Keep an eye on your progress, update your Live Life Get Active profile monthly. If you lose focus reset your goals it’s as simple as that.

Remember everyone lapses, everyone has bad days but if you want to feel better and look better you have to make a commitment to change. And don’t forget we are here to help you every day!!

Tip 5: Recovery – Why are my Muscles Soar after exercise?
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.

Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed. It is  good indication that your muscles are adapting to your new fitness regimen.

Bonus Tip: 6 great ways to deal with aching muscles

  1. Try a Deep Tissue Massage or Acupuncture on tender points to reduce DOMS.
  2. Do one of our Yoga Classes.
  3. Take a Bath with muscle relaxing products such as Epsom Salts or Radox.
  4. Eat antioxidant-rich fruits such as tart cherries and blueberries which can significantly reduce muscle damage and pain after intense training.
  5. Take Fish oil which is a natural anti-inflammatory and will enhance recovery from intense training.
  6.  Try a menthol cream such a deep heat.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.