Fitness First - Losing Weight and Staying on Track

Friday, January 20, 2012 8:02 AM

Getting and staying fit, isn’t always about losing weight. It’s also about increasing your cardiovascular endurance, muscular strength, joint flexibility and energy levels – all while fitting it into your normal routine and lifestyle.

April Williams, Exercise Physiologist at NorthShore’s Center for Weight Management has some tips to keep your exercise route on track:

  • Check in with your physician first if you’re new to exercising. This is especially important if you have other underlying health concerns.
  • Start slow. If you haven’t been exercising frequently, there’s no reason to rush into a rigorous routine.
  • Pick three days a week to go to the gym and exercise (starting out with 30 minutes) and work your way up from there. Gradually increase your workout sessions to last 45-60 minutes five times a week. Don’t feel you have to work out for five days in a row; be sure to give yourself rest days in between to relax and recover.
  • Partner with a friend or family member. Choose someone who is also committed to exercise, and either go to the gym or take a walk with them. Listening to books while exercising can also help make the experience more social and make the time go by faster.
  • Schedule time in your calendar in advance for exercise. We all get busy and it’s easy to overlook exercise when other life events occur (shopping, laundry, cleaning, etc.)
  • Keep an exercise log. This way you can measure your progress.
  • Skip the gym if it’s not for you, and look into doing exercise routines and workouts at home. There are plenty of free options and resources available.

What does your exercise schedule look like? What keeps you motivated to workout? Which types of exercise do you enjoy most?

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Have fitness questions? Join April Williams on Tuesday, February 7 from 11a.m.-noon for an online chat about how to stay fit in 2012. Submit your questions in advance and save the date.

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