14 Tips to Exercise Safely and Stay Motivated
Whether you are exercising to lose weight or gain muscle, here are some tips to help you exercise safely and stay motivated while doing so:
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Be aware of your body and limitations: You can't be Dwyane Johnson overnight. You have to do everything in moderation. If you push yourself too hard, it could lead to injuries. Know when you have to stop. You can work up to doing more exercises, with time.
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Warm-up and cool down: It is important to prepare your body for exercise. By warming up, you help boost your cardiovascular system. It helps loosen your joints to increase your flexibility. It also will boost your performance. Furthermore, cooling down after is as important as warming up. After exercising, your heart is still beating faster than normal. If you stop suddenly or too fast, you may pass out or feel sick. A cool-down gradually decreases your heart rate at the end of an exercise.
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Have a recovery day (or two!): Exercising puts strenuous pressure on your body. You are essentially creating small tears in your muscles as you work out. So it is important to take a recovery day, preferably two. If you need more, then do it, remember tip number 1!
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Mix up your exercises: It is important to mix up your exercise routine. It prevents you from getting more injuries because you need to work out your body equally. It also feels better to mix it up, because it changes up your routine.
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Stay hydrated: Staying hydrated is so important. Not only it does prevent dehydration, but it also regulates your body temperature and lubricates your joints. The amount of water you should drink is around 101 ounces (for men) and at least 74 ounces (for women), but for a more specific amount you can go here.
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If you're exercising be aware of the weather: Nothing is worse than getting a sunburn, while trying to be healthy and exercise. If it is too hot outside, be sure to use sunscreen and drink lots of water. If it is raining, it is best to stay inside, if at all possible.
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Check your gear (if applicable): If you are using gym equipment, make sure that you are using it properly. You don't want to get injured on a piece of equipment, because it can hurt a lot and dampen your ability to exercise. It is also important to start off small and build your way up.
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Be safe and sensible: Now, this one probably shouldn't even need to be stated, but people will do some dangerous things. Use your judgment, don't try to take on too much, too fast.
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Set Goals: Goal setting is a large part of exercising. Whether you want to shave a few pounds, or gain muscle, there is some reason that you have decided to start exercising. It is hard to be dedicated, so you should set achievable goals. If you set too drastic of goals, you will often feel unaccomplished and end up giving up. Everything in moderation and celebrate small victories. Even the smallest accomplishments can be large.
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Make it fun: Exercise does not have to be torture. You can have fun with it. By mixing up your routine, adding music, and etc., you can genuinely enjoy it. Exercising can even relieve stress and help with depression. So, blast the music and have fun!
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Create a schedule, but be flexible: Part of building a routine is creating a schedule, but you also need to be flexible and build in recovery days. If you do not feel up to exercising, it is okay to take a break. Don't punish yourself for needing a break every once in a while, everyone needs breaks.
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Put it on paper or log it in a fitness app: It is important to be able to hold yourself accountable, so write your schedule on paper. This helps you get an idea of your goals and if they are achievable. Writing is always better, but putting it in a fitness app can also help because it will send you notifications and can be with you anywhere.
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Have an accountability partner: Having a partner can help make exercising feel more fun and help hold you accountable. In all aspects of life, if you have goals, it is best to tell them to someone. You can join in with friends, family, and neighbors. Even using a fitness app, such as FitBit, there are different challenges available.
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Reward Yourself: It is okay to have recovery days and take a break every once in awhile. Being dedicated to exercising is great and deserves to be rewarded. You can have a cheat day occasionally, eating things you wouldn't normally eat, or lounging around the house during your workout time. It also gives you a nice mental break from constantly exercising.
Exercises You Can Do At Home
Dancing
This is a simple form of exercise that gets your blood pumping and can be fun. I did Just Dance 2018 in this video and I danced to Ed Sheeran's Shape of You. But you can find videos for free on YouTube or buy a game such as Just Dance or Zumba.
Jackknife
This is an ab workout. In this video, I did not do the best job, but with practice, it gets better. I used to do this all the time on the Wii Fit and I ended up eventually beating the trainer.
Scissors
This one of my favorite workouts. You cross your legs and move it in an up and down position. I started with right over left and repeated 10 times. Then I switched to left over right. This helps tone the inner part of your thighs and can be done anywhere.
Boxer Bounces
I consider this a warm-up. It is a quick and easy exercise that I learned from Fitbit Coach.
The Wall Sit
I don't know why, but I call this "The Chair". I used to have to do this in elementary school as part of a grade. I did really good against a brick wall, but inside is harder because I slide down. This is a great exercise to help strengthen your thighs.
The Chair (Sit up and down)
In order to do this exercise, you must rise from a seated position to standing. To make this more difficult you could do the "Air Chair", where you do not fully sit down.
Shadow Boxing
This one is similar to the boxer bounces, but you actually punch when you change sides.
Jumping Jacks
Now, I'm sure that we all had to do jumping jacks at least at one point in our lives. In elementary school, it was a daily occurrence for me.
The Steps
Some of the best exercises can be daily tasks. So, if you have access to stairs, take them (and as health gurus say: "Take the stairs, instead of the elevator"). If not, you can create your own by stepping up on a chair or stool.
Standing Pushups
This one is another of my favorite exercises and it is very simple. All you need is a wall. It is like a pushup, but much easier and it helps build your upper body strength. If you cannot do a pushup, yet, this is a great start.
Pushups
I know that this is a pathetic attempt, but I'm working on it. I do not have the best upper body strength, so it is hard. I did normal pushups, but there are easier styles, like doing it on your knees. Then, you can work your way up to doing regular pushups.
Chair (or Bench) Dips
This is another popular exercise. It is easy to do, all you need is a chair, couch, or bed. It helps build your upper body strength.
Walking or Running
Walking or running is a great way to burn off some calories. You could go on a treadmill, or outdoors. Outside is good for some fresh air. It is recommended to go outside for at least 2 hours every week. If you have a dog, it is good to take them, too, because it gives you more accountability and it can make it more fun. In the video, I am walking our Basset Hound, Roxy. She is somewhat stubborn, but she loves walking. Since the pandemic, we started walking the dogs every night, and they get excited waiting by the door around 8 every night.
Workout Guides
Cardio Exercise Guide: https://www.womenshealthmag.com/fitness/a23694146/cardio-workout-at-home/
Muscular Strength: Examples: Low reps high resistance push-ups, pull-ups, bench press, squat, dead-lift, etc. Guide: https://www.verywellfit.com/best-home-workouts-3495490
Muscular endurance: Examples: High repetitions low resistant, sit-ups, planks, squats, lunges, wall sits, etc. Guide: https://esmmweighless.com/wp-content/uploads/2016/10/WL_ExercisePagesProof.pdf
Mobility: Examples: Performing movements that express a wide range of motion, stretching, Yoga, etc. Guide: https://www.24life.com/10-minute-full-body-mobility-routine/
Then, I have a 28-Day Plank Challenge I found from the Power of Positivity. I did it over the summer and I noticed a tremendous difference in my body and strength. Here is a link to the challenge: https://www.powerofpositivity.com/exercise-belly-fat/.
Workout App Guides
Fitbit Coach*
Dare to Be Active (Currently only available on App Store)*
Workout Trainer
Peloton*
Seven
*Note: There are additional charges (although there may be some free videos)