You’ve decided it’s time to get back in shape, or maybe you are looking to get started for the first time, only you aren’t sure how to get started or what to do.

You’re not alone. 

Before you dive into an exercise program, there are some things to consider and some steps you can take before you begin.

First, remember that SMART Plan I sent you a couple of weeks ago? If you didn’t see it, here’s the link. Next, you’ll want to figure out what your specific goal is. For example, are you wanting to lose weight, feel better, increase your energy, play with your grandkids without feeling like you can’t keep up, sleep better, or decrease your disease risk?

There are so many reasons to start an exercise program. What’s our WHY?

Secondly, take the PAR-Q, a Physical Activity Readiness Questionnaire that was created by the Canadian Society for Exercise Physiology. The questionnaire is a readiness tool with seven questions that will determine how safe it is for you to begin exercise with or without a doctor’s consent.

Personally, in all my years of assessing someone’s health with the PAR-Q, a doctor has never said no to them starting an exercise program. However, they have given specific guidelines for clients whose assessment determined a doctor’s consent was needed for me to begin working with them.

What is your current fitness level?

Resting Heart Rate — First thing in the morning, without waking up to an alarm, take your pulse for 60 seconds and record that.

Blood Pressure — Find out what your average blood pressure is. Many pharmacies have blood pressure machines where you can take your own blood pressure.

Cholesterol Levels — If you’ve had high cholesterol or were borderline on the fence with high cholesterol, use a recent test or have a new one completed to determine your cholesterol levels. What is your HDL, LDL, and triglycerides numbers? Once you know what they are, you can watch them change as your health changes with a new exercise regimen.

Walk A Mile — How fast can you walk a mile, and what is your heart rate upon starting and finishing. As you get fitter, these numbers will go down, and you’ll have to walk faster to get them up.

Measurements — Using a tape measure, measure your right arm (thickest part of the arm), your chest (across the nipple line), rib cage, waist, hips, right thigh (the middle), and the calf (thickest part).

Weight — Step on a scale in the early morning before having water and weigh yourself. Write that number down. There is no shame, guilt, or blame, no matter what. Put the scale away, and don’t step on it again until you start to see some weight come off (assuming you want to lose weight).

Current or Previous Injury — Do you have any previous or current injuries that you’ll need to address before you start or that can be managed as you begin your workouts? If you do, check with your Physical Therapist, and get those PT exercises set as part of your routine.

Now You Are Ready for The Next Step

What Will You Do?

You know you’ve got to move your body, so what’s the thing you’re most likely to stick with? Is it walking or taking a water exercise class? Will you join a gym or workout from home? Will you need a workout buddy to keep you accountable? Hint, write this all down in your SMART Plan.

These are all good things to consider before you start.

Whatever you decide to undertake for a workout routine, remind yourself to start slowly and monitor your progress along the way.

AND,

As promised, here are 10 exercises to get you started at home!

Walk — Get yourself a good pair of walking/running shoes and start walking. Dress appropriately, layering up for cooler temperatures. In warmer weather, dress for 10 degrees warmer than the temperature.

Squats — Stand up straight, with your feet under your hips or slightly wider, engage your abs, lower yourself down towards the floor, push yourself back up and repeat. If you’re just starting out, you may want or need to hang on to a counter or some other unmovable object. You can start with 10 a day and increase from there. Want an extra boost. Do a squat for each piece of laundry you pick up and put in the washing machine.

Static Lunges — Standing up nice and tall, step one foot forward and the other back (hang on to a chair or counter if needed for balance). Drop your body towards the ground and lift back up. Keep the back leg engaged and squeeze through the butt. Keep the front knee over the toes. You should be able to see your big toe but not your smaller toes.

Bridges — Lying on your back, knees bent, and feet hip-distance apart (not too far from your butt), lifting your hips up and down from the ground. Start with 10.

Crunches — Lay on your back, knees bent (not too close to you), hands behind the head for support. From the rib cage, curl up (not all the way, this is a crunch), keep your head heavy into your hands, and avoid pulling on your neck. Start with 10 a day or less if your neck hurts.

Knee Planks — With your hands slightly wider than shoulder distance apart or on your forearms, push your hips forward to form a plank. Start with a 20 to 30-second hold. Work your way up to one 1-minute. Side note: So you’re not able to get on your knees, no problem, follow the basic guidelines here and use the wall, table, or kitchen counter.

Knee Pushup — Assume the knee plank position, with your elbows out to the side, lower your chest towards the floor. Go only as far as you’re able to maintain good form. Keep your ears lined with your shoulders. Keep the abs and glutes tight. This one can also be completed at a kitchen counter, a wall, or a table. Any non-moveable object will work. Start with 5 or 10. Just keep good form.

Modified Superman — Lay on your stomach, engage your abs and glutes, and lift your right arm and left leg, allowing your upper body to lift. Switch and do the other side. 8-12 on each side is a good start.

Clam Shells — Lay on your side with your knees bent. If you were laying against a wall, your head, upper back, butt, and feet would touch the wall. Keeping the feet together, open the top knee towards the ceiling without rolling the top hip back. 10 each side and progress to 30.

Inner Thighs — Lay on your back, knees bent, hip-distance apart and not too close to the butt; put a ball or large towel between the knees. Squeeze the ball or towel for 8 singles, add 8 pulses, and then hold for 8 counts. Remember to breathe. You can get a ball here.

Undertaking a fitness program is a big decision that requires effort and determination to meet your goals. It won’t happen overnight. Set a plan, get a workout buddy if you need one, hire a trainer, join a gym, or hire me to hold you accountable.

Whatever you do, don’t beat yourself up if you skip a day. Instead, get back on track the next day and keep up the effort. It will pay off!

If you just need help with a game plan, schedule a FREE 30-minute call with me. I’ll get you started.

Happy Exercising,

Vonie

P.S. Check out a GREAT OPPORTUNITY to get some FREE Group Coaching here.