Jump Start Your Fitness Program

It can be daunting to start a fitness program for the first time or to get back into one if you have let it slide. Don’t let the intimidation factor stop you: The rewards – from better sleep to looking great – are worth it.

To help you get rolling, we spoke with experts for their best tips.

Step out of your normal routine. It’s often easier to start a fitness routine if you give yourself a break from the stress of day to day life. “I think a spa is an incredibly good place to introduce a new plan for your life,” says Linda Taylor, a longtime teacher of disciplines such as Pilates as founder of Taylor Wellness Arts in New York City. A fitness-oriented spa may be able to help you develop a plan you can take home with you, she points out.

Identify your “buts” and “whys.” Elizabeth Lombardo, a physical therapist and psychologist who is author of the bestseller A Happy You: Your Ultimate Prescription for Happiness, recommends identifying the reason you aren’t exercising, when you say, “I’d like to exercise, but…” (For instance, “I’d like to exercise but I’m working longer hours at work and don’t have time.”) Also make a list of the positive benefits you get from exercise, such as setting a positive example for your children, relieving stress, looking better or feeling better. These are your “Whys.” When you find yourself focusing on the “Buts” and avoiding exercise, remind yourself of the “whys,” she says.

Sneak in short exercise breaks. “We’re such an all or nothing society,” says Dr. Lombardo. “We think `I have to exercise for an hour or why bother?’” Change your mindset, so that you use the little time you do have to exercise and applaud yourself for it, even if you only have 5 minutes to get down on the carpet and do some sit-ups and pushups, she suggests. Even short bursts of exercise add up. “Research shows that three 10- minute segments of exercise are as effective as a half hour segment,” says Dr. Lombardo.

Pay attention to body alignment. If you are a runner, tennis player or fan of another sport who keeps getting derailed by repetitive stress injuries, you may need some help from a professional in designing an exercise routine that helps to prevent them, says Taylor. You may need to work on issues such as breathing, sitting and walking properly, so you don’t exacerbate any underlying problems when you work out. “You really need to understand your body,” Taylor says.