Physical activity has many health benefits. It strengthens the cardiovascular system, improves metabolism, increases energy levels, and helps fight stress. Most of us know this, but not everyone can fit exercise into their schedule. How to start exercising and make It a habit?
Among the obvious benefits of playing sports, the following effects can be highlighted.
Losing extra pounds, normalizing weight and shaping the desired body shape.
Increasing the body’s resistance to negative environmental factors and strengthening the immune system.
Neutralizing the negative effects of stress, relieving nervous tension, improving sleep and psycho-emotional state.
Acceleration of metabolic reactions and improving metabolism.
Improving blood circulation, preventing cardiovascular diseases, thrombosis and varicose veins of the lower extremities.
Slowing down the natural aging process.
Improving the condition of the musculoskeletal system, preventing osteochondrosis, arthritis and osteoporosis.
Developing flexibility, endurance, strength, sense of balance, coordination of movements, speed of reaction and attention.
Increasing self-esteem and self-confidence.
(1) – ” Present study results suggest that assessing and tailoring exercise prescription and supervision aiming to contemplate intensity delivery and exposure may augment future exercise behavior.”
Formulate your goals. How to start exercising and make It a habit?
It should be noted that motivation is important here – there is no point in just doing sports. Therefore, the main thing to do is to understand what result you want to get, what the end goal is. This approach will make you get up and go to training. There are people who start doing it, but soon lose interest and quit. How to avoid this?
For successful motivation, it is worth clearly defining and writing down the tasks: get rid of excess weight, become stronger, more flexible and resilient. Make a training plan and stick to it – this will help you not to get distracted and persistently move towards the goal.
Choose a sport that you find attractive, do not forget about your preferences.
Group training and team games with friends will help you get into the right frame of mind.
Celebrate your progress and don’t forget to reward yourself for your achievements.
Increase the load gradually to avoid overexertion and injury.
Control your dopamine levels. How to start exercising and make It a habit?
It is important to understand that all processes in the body are controlled by hormones. Therefore, it is necessary to restore the work of catecholamines – substances that are synthesized in the adrenal glands. The main one is dopamine – a neurotransmitter that increases concentration and encourages action. It plays a key role in the brain’s reward system, affects mood, and is responsible for feelings of happiness and satisfaction.
With a lack of dopamine and other catecholamines, a person is overcome by fatigue and depression, it is difficult for him to gather strength, be active and achieve success. What contributes to the production of dopamine:
– Cardiovascular exercise.
– Proper nutrition, eating foods rich in tyrosine, such as bananas and nuts.
– Sound sleep and stress management skills.
– Meditation practices and breathing complexes that improve your emotional state and allow you to feel like a happy person.
Vary your workouts to avoid routine
You should avoid monotony and use different types of loads. It is important to come up with an interesting program, constantly try something new, so that sports activities bring pleasure.
Today, there are many options for physical activity. For example, you can alternate swimming, trampoline jumping, yoga, rock climbing, running and Nordic walking, making a schedule of classes for several months. Regular changes in sensations and impressions bring joy and make life much brighter.
Tips for effective sports. How to start exercising and make It a habit?
Sports is a self-sufficient health method. It includes physical exercise, adherence to a chosen diet, sleep regimen and giving up bad habits. Following these points allows you to increase the effectiveness of training and achieve your goal. During training, you must adhere to the following recommendations:
#1. The set of exercises should correspond to the level of physical fitness, health and age of the person.
#2. The diet is selected individually, depending on existing problems and the goal.
#3. The optimal training regime is 2-4 times a week, 60-90 minutes.
#4. The volume of loads should not be exhausting for the body – a mild stressful state will be quite enough.
#5. Monotonous training programs should be avoided – their intensity and level of load should vary, which will allow the body to improve and recover normally.
#6. It is better to set achievable tasks and goals for training.
After visiting the gym, the body needs to recover, so you should not exhaust it with heavy physical labor around the house. It is recommended to give preference to mental activity, rest or light work.
Why is it so hard to get into the habit of exercising regularly? How to start exercising and make It a habit?
Getting used to sports can be problematic for several reasons:
– physical activity can cause fatigue and discomfort, especially at first. This often discourages physical activity;
– many people experience fear of failure or compare themselves with others, which also does not add optimism;
– lack of time and energy associated with everyday affairs often becomes an obstacle to exercise;
– the lack of visible results in a short time sometimes leads to disappointment.
Knowing about these difficulties, you can form a healthy attitude to physical activity and enjoy the process.
The habit of doing sports begins with forming a positive attitude towards activity. It is important to have a serious attitude and focus on the benefits of training. Over time, sports will become a habit and an integral part of your life. Remember that regular exercise improves not only your physical condition, but also your mood. The main thing is persistence, determination and self-confidence!
Important! If during training you experience discomfort, pain or any unpleasant sensations, you must stop training and undergo a medical examination.
(1) – US National Library of Medicine; Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role; Diogo S Teixeira, Filipe Rodrigues, Luis Cid, Diogo Monteiro; 2022 Feb 18.
