Exercise

This page is meant to serve as a guide for people who may be new to exercise or whom don't know where to start. This should never be an obstacle. Exercise can be as simple as a brisk walk. Exercises that promote posture are some that would be specific to teacher, but any program that is safe and something you will continue doing over time is a good exercise plan. What follows are some of the tips I have for those who want to begin and maintain a healthy exercise program.

Start today,

Just do anything to get you going. It doesn’t matter what exercise you choose, just start. Walking and running are great ways to start, because you don’t have to pay to join a gym or get fancy equipment. Swimming and biking are two great exercises too. There are plenty of online resources to learn you can learn how to do anything if you put your mind to it. With youtube you can workout right from home. Look at these great resources. Fitness Blender, Darebee, Pop Sugar, Blogilates among just a few.

Start slow.

The biggest mistake that people make when starting an exercise plan is starting too fast or too hard. The main reason is that if you start slowly, you are more likely to succeed, and if you start by trying to do too much, you will more likely burn out and fail. If you think you can run for 30 minutes, only run 10 or 15 to start with, then slowly increase over a matter of weeks. Try for 2-3 times a week at first, with the goal of exercising for at least 30 minutes five times a week, eventually. The side benefit — and this is a great one — is that if you hold yourself back, you’ll be eager to get to your next workout, when you’ll be doing a little more than this one. And that eagerness is a tremendous boost.

Schedule Your Workouts. 

Make appointments with yourself to workout, at a specific time and place, just as you would with any other appointment. And make it the most important appointment on your calendar — more important than a doctor’s visit or even the manicurist.  If you can do exercise at the same time, every single day for a month, you are more likely to make it a habit. Consistency makes habits more ingrained.

Think positive

Any time that a negative thought comes into your head (“I can’t do this!” “It’s too hard!” “I don’t feel like working out now!” “I want to stop!” “I feel lazy today! ”), just push it out. Squash it. And then replace it with positive thoughts: I can do this! I am strong! This isn’t too hard!This is no problem! I’m tough! I am AWESOME!!!!!! Positive thinking will get you past any exercise barrier.

Don’t be motivated only by weight loss goals.

Have other motivators: do it to feel good, for the great energy you get, to lower your medical bills, to live longer, to enjoy life more, to look better, to be stronger, to be healthier, to achieve something worthwhile, to overcome a challenge. Make a list of the reasons you want to exercise and post them up somewhere.

Set goals.

What are you trying to get out of your exercise? It’s good to know if you’re trying to build muscle or burn fat — because these are two competing goals. There are other goals, of course, but you should be clear what they are. Also, set goals for each week — what do you want to accomplish this week? Write it down, post it up, and see if you can meet them! S.M.A.R.T. Goals!

Make your goal public.

Tell your family and friends. Positive public pressure will keep you motivated for a sustained period — you won’t want to let people down and look bad. 

Rest! It’s important.

This is a commonly overlooked factor. If you don’t give your body some rest, you will burn out and get injured. Rest is just as important as the workouts in improving performance and fitness. As long as you’re doing the workouts too and not just the rest!

Don’t be motivated only by weight loss goals. 

Have other motivators: do it to feel good, for the great energy you get, to lower your medical bills, to live longer, to enjoy life more, to look better, to be stronger, to be healthier, to achieve something worthwhile, to overcome a challenge. Make a list of the reasons you want to exercise and post them up somewhere. Losing weight is a great goal, but don’t let it be your only one.

Join an online group.

One of the best motivators is having to report successes and failures to a group of people. Check out some online groups (there are groups for every type of exercise), introduce yourself, see which ones you’re comfortable with. Once you’ve gotten established (after a couple of days) see if you can post your results every day — you won’t go wrong once you start doing that.

get a workout partner.

It’s a great motivator. If you know you have to meet someone to workout, you’re more likely to keep that appointment. However, if your partner has to cancel for some reason, don’t let that stop you from working out on your own.

Join a Gym

You do not need a gym to get in shape, but they are great for our social lives. YMCA's have free childcare plus activities for the whole family. Most gyms have group classes that you can attend as well. Make friends and meet new people. Social health is important. There is also lot's of equipment at gyms that would be hard to maintain at home, such as heavy lifting weights. Many people find gyms intimidating but you can handle anything you put your mind to.

Reward yourself.

Make a list of mini goals, and next to each one, list an appropriate reward. For example, if you just go out and jog today, allow yourself to buy a book on Amazon. If you can do it for two days, give yourself an ice cream. If you can do it for a week, buy some songs for you iTunes. Whatever rewards work for you — be they shoes, clothes, a massage, a tattoo, or whatever, let yourself have them after reaching the mini goals. Just don’t make it too much sweets!

Have fun!

Exercise can and should be fun. Don’t let it be painful. If it is, slow down a bit, and enjoy the scenery. Exercise in a nice place, with water or trees. Breathe deeply and enjoy the fresh air! Look at that sunrise or sunset! The day is glorious, and you are partaking of it fully. Life is great!

The information on this website is for general information purposes only and is not intended to diagnose, treat, prevent, or cure any disease.

The sole purpose of this site is to serve as a resource of online ESL teachers. To educate and promote safe occupational health measures that to enhance the teaching experience.