With summer just around the corner, it's time to get off the couch and get back into your exercise routine or think of a new exercise to take you through to summer. Take up the challenge and start your exercise today. Start today
It doesn't matter where you are or what exercise you have done in the past. Start wherever you are, and go on from there. It's important to work with what you have. If your bicycle is gathering dust in the garage and you have done no exercise all winter think of those hot summer days ahead, perfect to be out on your bike or walking in the mountains. Go back to gym if you have a gym contract, get your running shoes out and jog around the block.
Think of why you want to exercise; to lose weight, to get up those stairs every day at work more easily, to meet friends and local people in your neighborhood. Keep in mind what benefits the exercise will bring and remember when you are finding it hard to get started, how great you feel after you have done your exercise. Start slowly and take time to build up your exercise, rushing into anything will cause injuries. Give your body time to adjust to the new routine and your head to adjust to the new timing.
Find an exercise you love
Think of what exercise will give you the most enjoyment and what is the most realistic exercise routine for your budget and time constraints. Do some research and see what is available in your neighborhood. Join a running club, find a yoga class, or join your local gym. A Zumba dance class at your local gym, kickboxing, Tai chi, swimming or walking your dog are all great physical activities ' the key is to find one you love. If your exercise stimulates and excites you, it will be far easier to stick to a weekly routine. Don't go for the quick fix, rather start with a plan in mind and build a good base through the upcoming spring months.
Nutrition is an important part of any exercise routine. If you are just starting out there is no need to complicate your eating. A well balanced diet of protein and carbohydrates with plenty of water may be enough for you. Be organized with your food. After a workout routine, have the right foods on hand so you don't grab sugary foods and fizzy drinks. Pack a protein bar, a meal replacement shake, banana or berry smoothies, nuts and plenty of water to rehydrate.
Nutrition timing is still a debated topic, but if it gives you a framework for making good food decisions and controlling total intake then use it. By eating a healthy, well-considered meal 1-2 hours before exercise, and another healthy, well-considered meal within 1-2 hours after exercise, you can meet your full workout nutrition needs. Remember nutrition timing is just one tool to eating healthily through an exercise routine.
If you are exercising everyday and working towards a race or event you will need to optimize your training nutrition leading up to the event and during the event. Do your research and work out an eating plan suitable for your body needs and budget.
Why should you exercise?
The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Here are some reasons why:
Exercise controls weight
Exercise can help prevent excess weight gain or help maintain a balanced weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Exercise improves mood
Physical activity stimulates various brain chemicals that boost your mood and make you feel more relaxed. You will also feel better about your appearance when you exercise regularly. This will increase your confidence levels and improve your self-esteem.
Exercise boosts energy
Regular physical exercise improves muscle strength and boosts endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to get through a busy day.
Exercise promotes better sleep
Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.
Remember to check with your doctor before starting a new exercise routine, especially if you haven't exercised for a long time or suffer from any health concerns.
Go on, take up the challenge and start now to shape up for summer.
Wellness Shopping List
Our top picks of convenience and high nutrition for your workout routine.
MCTs (medium-chain triglycerides) are saturated fats easier to digest than the more common LCTs (long-chain triglycerides). The body sends them straight to the liver, where they raise metabolism and are burned as fuel instead of being stored as fat.
Cipla Nutrition's Ultratone powder in Strawberry and Chocolate is a pharmaceutically formulated, approved weight management meal replacement shake which may assist in the weight loss process while maintaining muscle tissue. This tasty meal replacement formulation is high in protein (whey protein) and contains all the essential multi vitamins and minerals needed. Make up a shake and throw it in your gym bag or take it in the car to enjoy after your workout.
Maca X-6 Black and red-purple concentrate
?Maca X-6 is a raw, cold gelatinized concentration of black Maca, red-purple Maca and yellow Maca. Six kilos of these three fresh root varieties are condensed into one kilo of powder. This concentrated powder is easier to absorb and digest and offers a greater concentration of powerful phytonutrients.
Fitmark - The Box
Fitmark create high-quality, functional bags for fitness enthusiasts. This super-organised bag is an efficient and smart meal-organiser. It is ideal for those with an active, busy lifestyle as it is lightweight, portable and easy to handle. It comes with 2 seal-tight meal containers and 2 high quality ice pack, keeping food fresher for longer, an interior labeled inspiration, an exterior pocket and a back side pocket for a workout and diet journal. Ideal for nutrition on the go.
“Wellness Warehouse strives to help you live life well but because we are retailers and not medical practitioners we cannot offer medical advice. Please always consult your medical practitioner before taking any supplements, complementary medicines or have any health concerns and ensure that you always read labels, warnings and directions carefully, prior to consumption.”