How to Design an Exercise Routine

This pandemic has been rough! To say the least. It has affected us mentally, emotionally and physically. Activity tracking device data has shown a national decrease in activity and exercise during the pandemic as we have shorter commutes (from the bed to the desk in the same room) and sticking us to the chair on endless virtual meetings. 2022 has to be more promising than the last 2 years. So let’s get back to our exercise routines or start a new one putting ourselves and our health first! 

Benefits Of Exercise Training

1. Find a gym. 

   
   It’s easier to follow through and be less distracted if you have one activity for one place. If the gym is solely for working out, you will be less distracted by checking emails and doing laundry than you are at home. The beginning of the year is a good time for discounts and promotions. You may need to shop and try some gyms out to find the best fit for you. 

2. Exercise parameters. 

   
   Consider these parameters for your weekly fitness goals from the US Department of Health and Human Services. 
   See the blog: Size-Up Your Workout Goals! Every Workout Counts! for more information. 
   REMEMBER: these numbers are your target goal but start slow and work up. 
   150-300 minutes (2.5 to 5 hours) of moderate-intensity aerobic exercise per week.  
   -OR-
   75-150 minutes (1 hour 15 min to 2.5 hours) of high or vigorous-intensity aerobic activity.  
   -OR-
   An equivalent combination of moderate to vigorous-intensity aerobic exercise. 
   -AND-
   Muscle-strengthening activities of moderate or greater intensity of all major muscle groups are recommended two times per week.

3. Get the support you need. 

   
   Ask for a tour and intro to gym equipment from gym support staff. Try a session with a personal trainer for more detailed and personalized instructions. And be sure to consult a physical therapist to treat you if you have a pain limiting condition before getting into a gym program. Click here to schedule a consultation with an Agile Physical Therapist.

4. Start small and slow.

   
   Remember EVERYTHING counts when it comes to exercise. Yes! Even 1 minute walk on the treadmill or 1 bicep curl counts. Start there and build up. Start with low weight and increase over time. Going too big or too fast can deter you from your goal or result in serious injury that will set you back more than you think. 

5. Most of all … find an exercise routine you ENJOY. 

   
   If you don’t enjoy it, it won’t stick. Try various things out. Consider trying one thing out 6 times before you decide it isn’t for you. If you really aren’t interested in working out at the gym try a community based program like Agile's Wellness Program and get inspired by others just like you who are putting themselves and their wellness first.