Sam Wood: how to start and stick to a fitness routine

If the only exercise you’ve done in the last six months is changing your doona cover or carrying all the shopping inside in one trip then that’s OK, there is no time like the present to make your health and fitness a priority.

Whether you’ve never been much of an exerciser or you’ve simply gone through a lull during winter, the important thing is that you ease into it with care so you don’t bash and crash.

I totally understand that the hardest part is starting, but once you do a workout or two those endorphins will kick in and have you craving more.

Keep in mind, the first week will always be the hardest. You’re changing routine, you’re developing new habits and there’s bound to be some cravings and some muscle soreness.

Here are some simple tips to help you get started slowly but surely:

Don’t go too hard, too fast \ It’s important to recognise that motivation is likely to be high as you’re excited about starting something new or getting back into working out.

However, trying to undo months (perhaps years) of not taking care of your body in a week is not the right approach.

If you push yourself too hard too early you’re likely to be very sore, potentially injure yourself and dramatically increase the chances of stopping before you truly get started. Start slow and gradually build the intensity and frequency of your workouts.

Start with something you enjoy \ If you’ve never been into running, don’t make a long run your first workout back.

Begin with a workout you enjoy or one you think you will enjoy and try as many things as it takes until you find something that you will stick to.
A group body pump class, a walk with a friend, a pilates class – it doesn’t matter.

Just doing something active is the way to go to start building up that positive momentum.

Keep it consistent \ Too many times I’ve seen people launch into a new workout regime with reckless enthusiasm. Your motto should always be “progress, not perfection” and while you want to be building early momentum, you don’t want to go too hard too early.

Our bodies are definitely designed to move every day, however something will always be better than nothing and two or three workouts per week with rest days in between could be the perfect combination for you to build that early momentum but still have great consistency.

For those of you who are still a little timid about getting out and trying a new location or program, here’s a really comfortable anyone-can-do home workout to get you moving.

■ 20 lunges (10 each leg)

■ 20 body-weight squats

■ 10 push-ups (from your knees or toes)

■ 20 jumping jacks

■ 20 bicycle crunches

Repeat three times

Don’t forget to start every workout with a warm-up and a cool-down. A solid warm-up prepares your body for activity and is especially important for muscles that haven’t done anything strenuous in quite some time. It’s likely you’ll be a little tight and sore for a couple of days after your workout but cooling down with a stretch after your workout can help to minimise some of the soreness. ●

● 28bysamwood.com