Engaging in regular physical activity is essential for maintaining good health, improving mood, and reducing the risk of chronic diseases. However, starting a new exercise routine can be challenging, especially if you are not used to being physically active. This guide will provide you with practical tips and strategies to help you start and maintain a physical activity routine that suits your needs and preferences. Whether you're looking to get fit, reduce stress, or simply feel better, this guide will help you take the first steps towards a more active and healthy lifestyle. So, let's get started!

Mindset

Our mindset plays a significant role in our physical activity habits. If you find yourself struggling to maintain a workout routine, it's essential to be aware of your thoughts. Negative self-talk such as "I'm not fit enough" or "I don't have time to exercise" can hold you back from achieving your fitness goals. Instead, try challenging your thinking by asking yourself empowering questions such as "How can I make exercise a priority in my daily routine?" or "What types of physical activity do I enjoy or can I give a try?". By shifting your mindset to a more positive and solution-focused outlook, you can find creative ways to incorporate physical activity into your life. Remember that every small step counts, so make a conscious effort to prioritize your health and well-being by making physical activity a part of your daily routine.

Implementation intention

By setting an implementation intention, you're creating a clear and specific plan for when and how you will take action towards your physical activity goals. This can help you overcome the inertia and procrastination that often hold people back from starting or sticking to an exercise routine.

1. Choose the type(s) of physical activity you want to engage in.
2. Decide when & how much you will participate in it.

Examples:

• I will go for a 30-minute run every 2 days
• I will always take the stairs instead of the elevator.
• If it's a workday, then I will take a 20-minute walk during my lunch break.
• If I feel tired after work, then I will do 10 minutes of yoga before I sit down to watch TV.
• I will enroll myself in a sports club and commit to go every time.

The key is to keep it simple and easy to remember. Therefor start with 1 easy to remember intention that is sustainable in the long term. Take a moment to think about your intentions.

Make it easy

Below you can find some simple strategies to make physical activity more easy to start.

• Begin with low-intensity exercises and gradually increase the duration and intensity over time. For example, start with a short walk or a few minutes of stretching and then gradually increase the time and intensity as you become more comfortable.
• If your workout is too far away or requires too much preparation, it can be a barrier to getting started. Try to make your workout as convenient as possible by finding activities that are close to home or work, or by preparing your workout gear the night before.
• Set a timer on your phone or computer to remind you to take breaks from sitting throughout the day. Stand up, stretch, or take a quick walk around your workspace every 30 minutes to an hour.

Make it attractive

Making physical activity more attractive can involve a combination of strategies to make it more enjoyable and motivating. Here are some tips:

• Choose activities you enjoy, you'll be more likely to stick with it.
• Having a friend or family member to exercise with can be a great motivator, and can make the activity more fun and social.
• Setting specific goals, such as running a 5K or doing 10 pushups, can give you a sense of purpose and accomplishment, and can help keep you motivated.
• Doing the same activity every day can get boring. Try mixing up your routine by trying new activities or varying the intensity of your workouts.
• Give yourself a small reward after completing a workout, such as a healthy snack or a relaxing bath. This can help reinforce the positive benefits of physical activity.

Overall, the key is to find ways to make physical activity enjoyable and motivating. By finding activities that you enjoy, setting goals, you can make physical activity a regular part of your routine and reap the many benefits of regular exercise.

Make the reward satisfying

The feeling of having finished physical activity can vary depending on the individual, the type of activity, and the intensity and duration of the workout. However, here are some common experiences that people may have after finishing physical activity:

• Physical activity can release endorphins, which are feel-good chemicals that can lead to a sense of euphoria or happiness.
• While physical activity can be tiring in the moment, many people report feeling more energized and alert after completing a workout.
• Physical activity can help to reduce feelings of stress and anxiety, and many people report feeling more relaxed and calm after exercising.
• Finishing a workout, particularly if it was challenging, can give a sense of pride and accomplishment, which can boost self-esteem and confidence.
• Depending on the intensity and type of physical activity, people may experience physical sensations such as soreness, stiffness, or fatigue. However, these sensations are often accompanied by a feeling of satisfaction from having pushed oneself and completed the workout.

Overall, the feeling of having finished physical activity can be very positive, and can help to improve mood, energy, and overall sense of well-being.