Despite the rising rates of obesity -- nearly 60 million Americans are obese -- only 3 in 10 adults get the recommended amount of exercise, according to the President's Council on Physical Fitness and Exercise. To get in shape, work your way up to 30 minutes of physical activity on five or more days per week.
Find Right Exercise
The key to getting in shape is committing to exercise. If you do not like the type of exercise you are doing or it is inconvenient for you, it is less likely you will follow through. Getting in shape does not require joining a gym. It can be as easy as taking a walk outside with a friend three times a week, riding your bicycle or playing tennis. If you do join a gym, make sure it's conveniently located so you can't easily find an excuse not to go.
Consider Trainer
A personal trainer can motivate you to get in shape by helping you stick to your exercise plan and push yourself further than you would on your own. They also have knowledge to guide you through your workout safely and effectively, and sometimes will guide you in nutrition and other aspects of your life. Even if you cannot afford a personal trainer for an extended period of time, try out one session with him as a fitness assessment. This assessment can help you decide on your fitness goals and let you know what your current fitness capabilities are. Check again in six months -- you will likely be stronger and healthier than you were during the first assessment.
Vary Routine
The more variety you do in your workouts, the stronger your overall body will be. Running is a good exercise for cardiovascular activity; however, it does not do much to strengthen your upper body, which is why you would need strength training as a complement. Adding a mix of workouts can also help prevent injuries, according to Science Daily. You are also less likely to get bored of exercising when you do different activities on various days.
Focus on Muscle
Although cardiovascular activity is highly recommended, it is also important to focus on building muscle mass. A higher percentage of muscle mass means a better metabolism, which burns more calories, according to weight loss program Curves. Spend 30 minutes lifting weights three times a week to build muscle.
Check Diet
Getting in shape requires a healthy diet, too. Start your day by eating a good breakfast, which will keep you fuller throughout the day and set you on a healthy track. When choosing ingredients for meals, select lean protein such as chicken and fish, legumes such as beans, and plenty of vegetables. Instead of drinking sugary sodas or juice, opt for water as a beverage.
References
- Forbes.com: Find the Right Workout For You
- Science Daily: Tips To Get Into Shape Without Leaving The House
- Curves: Shape-Up Tips: 30 minutes is all you need
- U.S. News and World Report: Four Fitness Tips to Get and Stay in Shape
- The President's Council on Physical Fitness and Exercise: Physical Activity Facts
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