In order for your body to be fit, you have to get active. Let me help you get started with an activity plan to help you to get the results you deserve. My approach to getting fit features a sustainable long-term plan, so you can get and keep your results progressing week after week.
Everyone should be active in some way, especially as our technology filled life keeps us seated for too many hours a day. No matter what your current fitness or activity level is, there’s so much research that shows us that balanced nutrition and a consistent approach to being active is a great long-term strategy for improving and maintaining a healthy body. If you’ve been resisting fitness and trying to control your body composition with diet alone, let me show you how to enhance your nutrition results and sustain them by adding regular activity into you week.
Each person should strive to get active for at least 30 minutes on 5 days of the week. Some of the many health benefits associated with exercise are improved bone density, improved muscle tone, cardiovascular improvements and increased energy levels. If you want to make a big impact on body composition or improve your athletic performance, you’ll need to strive to be active for longer periods of time. Aim for 60-90 minutes of varied intensity levels that fit in with your specific personal fitness goals.
The reason so many people avoid exercise is because they associate it with many negative things like not feeling good, sweating, hard work and sore muscles. Now, I can’t promise that getting active won’t make you sweat. But I can tell you that if you follow a slow, progressive approach to getting active, you’ll start to associate fitness with improved body composition, body confidence and feeling great. Jumping into a routine too quickly can lead to increased muscle soreness, so be kind to your body and increase your intensity as your fitness level increases. If it’s too late and you’re already sore, grab a bag of ice and rest with gentle walking and stretches. During your next session push your self enough to get results, but not too hard you cant walk the next day.
Your chosen activity should be fun, because that’s what will keep you coming back for more. Avoid the extreme January jump or summer push and slowly progress your activity level as your fitness level improves. If you fall off track, you’ll have to start back at the beginning. When you stop exercising, you lose some of your cardiovascular fitness and muscular strength. Have confidence, though, because the climb back to where you left off may be faster than the first time you started out. Our bodies have amazing muscle memory.
Here are my few simple tips to get you started…or back on track.
The most important thing is to listen to your body. Push yourself enough so you feel like you’re challenging yourself, but not so hard that you risk getting injured or walk around feeling terribly sore the next day.
I encourage you to get started today, because your body deserves to be healthy and fit.
My challenge for you this week is to squeeze in the following—just get started being active.
Have fun getting active! Next week, I’ll help you to turn getting active into a proper workout.
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program.
A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series.
Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m.
Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).