• Health & Safety

Tips for Successful Exercise and Weight Control



to Get You Started

Hopefully, you are now convinced that in order to successfully manage your you must include in your . Here are some tips to get you started:

1. Check with your doctor first. Since you are carrying around some extra “baggage,” it is wise to get your doctor’s “OK” before embarking on an exercise program.

2. Choose activities that you think you’ll enjoy. Most people will stick to their exercise program if they are having fun, even though they are working hard.

3. Set aside a regular exercise time. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don’t let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

4. Set short term goals. Don’t expect to lose 20 pounds in two weeks. It has taken awhile for you to gain the weight, it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements.

5. Vary your exercise program. Change exercises or invite friends to join you to make your workout more enjoyable. There is no “best” exercise – just the one that works best for you. It won’t be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts.

Tips to Keep You Going

1. Adopt a specific plan and write it down.

2. Keep setting realistic goals as you go along, and remind yourself of them often.

3. Keep a log to record your progress and make sure to keep it up-to-date.

4. Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.

5. Upgrade your program as you progress.

6. Enlist the support and company of your family and friends.

7. Update others on your successes.

8. Avoid injuries by pacing yourself and including a warmup and cool down period as part of every workout.

9. Reward yourself periodically for a job well done!