I lead a healthy and active lifestyle. What about sports? and physical activity

In our modern and rapidly changing pace of life, we increasingly cease to pay attention to such important and necessary aspects as a healthy lifestyle and an active and healthy life position. Daily bustle, work, bad habits and negative factors The industrial city is increasingly beginning to affect not only our well-being, but also health indicators in general.

Very often you can meet people who complain about certain health problems or general lethargy. They come to the doctors and begin to demand that the doctors solve their problems. But if you ask such people what they specifically did to be healthy, they begin to think and get lost. Such situations are not uncommon, because in fact, just living, working and being at home is not enough to be healthy and beautiful in every sense of these expressions.

Many of us smoke and at the same time complain of lung problems and shortness of breath, then go to the gyms and start working out hard. After that, they discover that regular sores and ailments appear. That's right, it's impossible to start rebuilding your body without depriving it of its past. destructive actions. Seems a little out of place, seeing a man who smoked a cigarette go to gym, got out of there, smoked another cigarette - and feels quite wealthy in terms of health.

What is our way of life?

In fact, a way of life is all the actions that a person reproduces during his existence. They can be positive and beneficial to the body, as well as negative and dangerous to human health, in general.

There are several forms of activity, we will present some of them as an example.

Labor activity, which characterizes the position of a person in society. It, in turn, depends on labor skills, qualifications, craftsmanship and the degree of respect of others.

Household activities that are defined living conditions life, the presence or absence of children, the responsibilities of spouses, the degree of satisfaction with life together, and so on.

Medical activity, which is determined by the degree of sanitary literacy, the presence of a sanitary book, the attitude to one's health and the health of one's family, the regularity of passing various medical boards and inspections.

Our way of life is also closely related to other concepts.

The most important of these are living conditions, which are characterized by education, family, children, work, good and proper nutrition. The standard of living is also important, which is determined by the availability of financial resources and the ability to receive various services in time, aimed at realizing one's own interests. life principles or timely receipt of various necessary services. Depending on the degree of satisfaction of a person with his life, one can single out the concept of quality of life, which depends on many parameters and is one of the most basic and defining for a person.

Thus, we can conclude that a way of life is a set of actions performed by a person, aimed at solving certain issues and life problems. A person solves a large number of tasks and this requires a large number not only time, but also physical form, health and other resources.

Starting an active lifestyle

If a person decides to come to grips with his health and chooses an active life position, then he must live, work and exist, in general, according to special laws and principles, which we will try to consider and describe below.

High motor activity. It should be present in everyone's life. healthy person on different reasons. The most important of them - movement is life. All body systems are connected with this function and directly depend on it. From the degree of activity this person depends on the degree of development of his cardio - vascular system, respiratory system as well as digestive and musculoskeletal system. A high degree of human movement gives an increase in immunity, vigor and charge to perform certain actions and tasks. Also, in active people, thought processes occur an order of magnitude faster and more efficiently. They tire later and manage to get more done in an equal amount of time than the people leading sedentary image life. The more the human body is subjected to physical stress, the more it becomes stress-resistant and adapted to life situations and realities. In the presence of high loads, a physically trained organism does not break down, but uses the internal available reserves that appeared in the process of active life and sports training.

The presence of psychological health. Nowadays modern people strongly subject to ever-increasing psychological stress. Complex life situations, problems in families and at work, most negatively affect the mental and psychological state. Often these people have nervous breakdowns, stress and others negative phenomena. To deal with negative influencing factors, it is necessary to have a strong nervous system and learn to deal with stress. mental health very important, as it is the basis of human physical health. No wonder they say that healthy body healthy spirit.

Good balanced diet. Is the same the most important factor healthy and active life. It helps the body get everything nutrients, which are recycled and converted into energy, much needed for active movement and life in general. Nutrition should be as natural as possible the minimum amount preservatives and additives. It should also correspond to the way of life of a person and the functions performed by him in work and life in general. Food should, first of all, remain a means of maintaining physical strength organism, and only then have an aesthetic form. In our modern life this is often the case, we buy food by the cover without worrying about what's inside. Naturally, no one says that food should not be attractive. appearance, the main thing is to consider the very essence of this issue, and not pay a large share of attention to the husk. It is important to take the issue of proper nutrition seriously, because otherwise, there are significant risks of being prone to various diseases alimentary tract.

Permanent boost of immunity. This issue can be solved by carrying out various procedures aimed at general hardening of the body. In fact, it should be carried out in preschool institutions to bind the growing body to the ability to resist various diseases, and in the process of illness - to recover with the least loss to the body. Just as important are general physical exercises, which not only have a beneficial effect on physical state person, but also increase vitality generally.

established mode of life. This means that each sphere of human life should have its own regime and schedule. This applies not only to work and leisure, but also to a certain time spent physical activities and also sleep. Any human activity, whether it is eating or going to the store, should alternate with rest, as human body in any case, it is necessary to restore the spent energy. Only in this case, when a person’s life is scheduled according to some kind of schedule, will there be time not only for work and leisure, but also for leading an active lifestyle, physical training body, as well as time for personal interests and needs.

Incompatibility healthy lifestyle life with bad habits. Here we are talking not only that a person should give up systematic use products that most negatively affect human health and life. He must give them up entirely. Moreover, he must specifically avoid those places where harmful substances can get to him unconsciously, but passively. This primarily applies to smoking areas. Harmful substances, such as alcohol, tobacco and drugs, can only slow down the consciousness of a person, but in no way provide a solution to his problems and troubles.

Thus, a person can choose a course of action for himself, which will help him in the future not only to maintain and increase his health indicators, but also to lead a rich, unique life in general.

Ivan Konstantinovich, Soligorsk

Summer is the best auspicious time for change. Why not stop putting off taking care of yourself? Now is the time to start thinking about a more active lifestyle!

Follow the suggested tips to help you start an active lifestyle and noticeably improve your health.

Always say yes

The first rule that must be adopted to start an active lifestyle is to say “yes” to offers to actively spend leisure time, because most often we stay at home precisely because of our indecision. Take the risk of agreeing to participate in a hiking trip, a charity run or a flash mob. Take walks, trips, and activities that are offered to you, even if you are still drawn to stay at home. Such a holiday will serve as an inspiration in order to become better and take care of yourself.

Attend Events

Subscribe on social networks to the news of communities dedicated to health and active lifestyle, and attend their events. So you will not only unwind and diversify your leisure time, but also learn a lot useful information and make new acquaintances with like-minded people who, like you, have decided to lead an active lifestyle.

Change your diet

Your health and lifestyle are directly dependent on your diet. Follow the rules healthy eating and try to eliminate junk food high processing. The healthier your diet, the easier it will be for you to lead an active lifestyle.

Do exercises

Just 20 minutes of simple exercises in the morning will give you a boost of energy for the whole day. Teach yourself to exercise daily, and this will greatly improve your well-being and help you lead a more active lifestyle. Morning jogging will be even more effective.

travel

Break the stereotype that travel is expensive and go on a trip this weekend. Depending on the budget, choose the distance and mode of transport and go to explore new places. You will be surprised when you find out how many colorful landscapes are only in your region, not to mention Ukraine as a whole. Such a vacation will not only have a positive effect on your health and inspire an active lifestyle, but also help you recuperate and relax.

Find your sports hobby

Find a sporting hobby you like and dedicate yours to it free time. So you will quickly adapt to a healthy lifestyle, you will have additional motivation for training and have fun.

Expand your health knowledge

Try to read more about health, the nuances of nutrition and the impact of external and internal factors on the human body. The more you know about a healthy lifestyle, the easier it will be to do right choice in favor of a healthy diet, proper rest and active pastime.

Take advantage of every opportunity

If you decide to lead an active lifestyle, use every opportunity for this: walk and move more, walk up the stairs, do not be lazy to cook healthy meals. If you are active in such trifles, you will get used to a healthy lifestyle much faster, and over time, what seemed too tiring to you will become easy and fun entertainment.

You often hear about the benefits of being active. Perhaps you have been asked to write an essay or report on this topic, and you do not want to use the dry wording of textbooks and are looking for a living source of inspiration. In this article, I will talk in detail about what an active lifestyle is, why it is useful, and how to lead an active lifestyle.

How many hours a day do you spend sitting? My guess is that most people reading this article spend more than six hours a day on sitting position. , watching TV, reading books - scientific and technological progress has led to the fact that we devote more time to intellectual work than physical. In principle, any work is good, both manual and mental, if not for one “but”.

Some statistics

die prematurely for health reasons - by 11%
get cancer - by 9%
earn one or more cardiovascular diseases - by 18%

These numbers are horrendous! This means that if I spend 8 hours on weekdays in the office at the computer, then I have only one chance in ten that I will see my grandchildren. Can I call myself active person? Yes, I go to the gym 3 times a week, yes, I try to get out to the country house or just to nature on weekends, I swim in the summer, skiing in the winter. But during the working day I sit at the computer for 6-8 hours. What does it mean? You already know.

What happens when we are not active?

metabolism slows down and the production of fat-burning enzymes decreases, which leads to a set excess weight and slagging of the body;
abnormal load on the spine leads to ossification and deformation of the vertebrae;
muscle tone decreases, in particular, the heart muscle;
the body's resistance to infections decreases

The body gets used to a sedentary lifestyle and slows down all its activities. The more often you sit, the more difficult it is for you to run, climb stairs and carry heavy things. If, in addition to this, you like to eat a lot and tasty (but completely unhealthy), then expect new troubles - increased content sugar and bad cholesterol in the blood quickly leads to diseases of the heart and all other internal organs. Cardiovascular diseases, cancer, osteochondrosis - these are the diseases of the information age that appeared only a few decades ago, but already put the majority of the population of developed countries against the wall.

On the one hand, a person needs to earn a piece of bread with red caviar, and this is best done at an office desk if you are a manager, engineer, economist, accountant, and so on. On the other hand, no one wants work to be harmful to health. Do you agree with me? And there is only one way to protect yourself from all the above risks: to live an active lifestyle!

Active lifestyle as a disease prevention

People usually view exercise and physical activity as a way. And if they do not have problems with weight, then they don’t really think about it.

An amazing woman goes to my friend, who leads her yoga courses. If you look at her, you will not be able to look away - her figure is so good. Beautiful, she says. slender body she inherited from her mother, and she never did any exercises.

At about 35, she first felt pain in her back, which overtook her and twisted at the most inopportune moments. As she later realized, this was payback for her sedentary job as an accountant. It’s good that this woman found the opportunity to take care not only of her appearance, but also of her physical form. She is actively involved in yoga and has already achieved some success. Needless to say, she does not remember the old pain?

Why am I telling all this? If everything looks good now, it does not mean that in the near future the body will not fail. active image life - lovely way for the prevention of all diseases of the information age.

The benefits of an active lifestyle

As already mentioned above, an active lifestyle prolongs life. Cardiovascular disease, cancer, diabetes, obesity, high blood pressure, asthma, and other lung diseases can all be prevented, delayed, or even cured by being active.
Active people are happier. Regular exercise reduces the risk of depression and helps those who already have depression fight it. One study compared drug therapy and exercise in terms of the effectiveness of the fight against depression. Of course, the condition of those who took antidepressants improved the fastest. But at the same time, about 60% of patients who did not take any drugs, but carried out regular exercise, completely recovered from depression. These results show how important an active lifestyle is to you. So why do we only catch ourselves when we get sick? An active lifestyle costs almost nothing, but gives us a lot.
An active lifestyle has a positive effect on brain function. Want to boost your creativity and Creative skills? Now there are many books and websites that offer different ways raise mental capacity with the help of all sorts of psycho- and mnemonics, however, in my opinion, exercises are the easiest way to achieve this goal. I myself noticed that best ideas for posts come in the morning, after a ten-minute morning exercises. This active period of time is very invigorating and, if I may say so, reboots my entire system, clearing my thoughts and setting me up for work.
An active lifestyle makes you look better and feel better. There is nothing to even explain about the first one, it is the same axiom as the statement that the sky is blue and the grass is green. Everyone knows this. And here's what permanent sitting will not harm the body in any way - this is a delusion. It would seem, where do diseases come from in a person who sits in warmth and is engaged in calm activities? However, neurologists today are among the most in demand, although a few decades ago they were mainly engaged in severe or occupational diseases. And all due to the fact that the bulk of people lead which undermines the body for years, and sooner or later leads to pain in the back or neck. And pain in terms of neurology is a much more unpleasant and dangerous thing than the things we are all used to, such as acute respiratory infections. An active lifestyle avoids this.
An active lifestyle provides more benefits than occasional workouts at the gym. I was surprised to learn that the hour of the morning strength training does not at all compensate for the remaining sedentary time during the working day. The above statistics about premature deaths was obtained without taking into account whether a person is engaged periodically or not. No matter how much time you spend on the equipment or the treadmill, you still lead a sedentary lifestyle if you sit at the computer or in front of the TV for more than six hours a day. Sitting slows down metabolism and promotes fat storage. It not only makes us burn fewer calories, but also lowers the level of a special enzyme. lipoprotein lipase, which is produced during muscle activity and plays a central role in energy metabolism processes.

What does it mean? This means that during the day you should find more opportunities to give the body physical activity and keep it in good shape. Look for any opportunities, because the most valuable thing you have - your health directly depends on it.

Sign up for or in the pool.
If you need to get to a place located somewhere nearby, then go on foot.
Forget the elevator, use the stairs.
At lunch, after having a snack, do not sit in front of the monitor or in a cafe, but take a walk.
Better yet, before bed.
Weekends try to spend actively - Do not sit at home.
During the working day, arrange five to ten minutes of activity. Walk, go up and down stairs, do light exercises.
Instead of discussing something with an ICQ colleague, walk up to him and discuss everything live.
Buy a hand expander and exercise periodically, even while sitting.
Learn office yoga exercises and do them regularly.
Prioritize activity. If you have a choice - to spend time actively or sitting, choose the first.
Find an active hobby. It can be cycling, rollerblading, badminton, just running and the like. And even better, if you will be engaged in your hobby with the whole family.

A great way to keep track of how active you have been throughout the day is to count your steps. , which help to count steps, and: how I increased the number of steps taken per day to 10,000.

69 reasons to lead a healthy and active lifestyle

So, you should start taking care of your health and lead an active lifestyle, because you will receive from your own body such bonuses that you only dreamed of before.

Get motivated yourself and energize your friends by sharing this post with them on in social networks(all buttons at the end of the post)!

1. You will look great
2. You will look great
3. You will look just awesome!
4. You will look great in your favorite clothes.
5. You will be proud of your reflection in the mirror.
6. You will have strong abs, a normal waist and a cool, sorry, ass
7. You will have relief muscles
8. On the beach and in the pool you will catch envious glances.
9. You will always be sexy and attractive.
10. For any age, you will look younger.
11. You will be able to control your body and adjust it to your needs.

12. You will never get diabetes.
13. You will forget about back pain.
14. You will forget about the cold and the need to wrap up and keep warm
15. You will forget about pressure problems.
16. In general, you will get sick less or completely forget about diseases.
17. You can stay healthy at any age.
18. You will live longer
19. You will always feel great
20. You will sleep well at night.
21. You can easily wake up with an alarm and be alert in the morning

22. You will have a healthy heart
23. You will have strong lungs, and in any situation you will be able to breathe deeply and calmly
24. Your skin will always be smooth, healthy and supple.
25. You will boost your metabolism and regulate your hormones.
26. Your body will be energized
27. You normalize your weight. If it was excessive, then you will lose weight, if insufficient, you will get better.
28. Risk of development cancer will be much lower than those of others
29. You will strengthen your immunity
30. You will forget about problems with sex.
31. You will be able to perform any physical work without fear of getting sick

32. You will become more confident
33. You will be proud of yourself
34. You will be less tired, and fatigue after training will be very pleasant
35. You will be able to deal with depression and stress more successfully
36. You will constantly evolve and move forward
37. You will always have a great mood
38. Your productivity will increase
39. You will stand out among the 95% of those around you who do not lead an active lifestyle.
40. You will discover new positive qualities and find out you can do more
41. Physical activity help you become more efficient and think outside the box, creatively

42. You will become stronger
43. You can run fast and easy
44. You will easily do push-ups and pull-ups
45. You can do any sport, even extreme ones
46. You can climb stairs and carry heavy bags without getting short of breath.
47. You'll get the most out of using your own body because it's built to move.
48. You forget about diets.
49. You will eat at your pleasure, enjoying your favorite food.
50. You will change your attitude towards food, and overeating will disappear from your list of bad habits.
51. You will learn and try many new healthy dishes for you.
52. You can eat at any time without fear of gaining weight
53. You will fill your body with only the most efficient fuel

54. You will create the future you deserve.
55. You will become a role model among your friends and acquaintances.
56. You will make new friends and interests
57. Your spouse will admire you even more
58. Hobbies associated with your new lifestyle will bring a lot of joy and happiness.
59. You will spend more time outdoors.
60. You will stop being lazy and be active in all matters
61. You will come closer to a state of harmony with yourself and others
62. Your future children will have a better chance of growing up healthy and strong.
63. You will be a great example for your children.
64. You will have a chance to see not only your grandchildren, but also great-grandchildren
65. You will spend more time with family and friends
66. You will become more successful and earn a lot of money
67. You will spend less money because being active is much cheaper than paying doctors and buying medicines
68. All your efforts to maintain a healthy lifestyle will be rewarded a thousand times
69. And finally, you will never regret your choice! And you will only regret those workouts that you miss!

We've all heard—and used ourselves—those excuses: "I'm too busy," "I can't afford a gym membership," "I'm already on the treadmill," "I don't have enough energy," - but all this, in fact, is translated as another version of "not today."

“Everyone has their own reason for saying no to exercise,” says Rachel Cosgrove, author of The Female Body Breakthrough, owner of Results Fitness, and columnist for The Female Body Breakthrough magazine. Women Health".

“So it’s all about finding that motivation. The one that will make you start exercising.” T

So, for the slacker in all of us, here are some simple, realistic tips to help you transition to an active life today, not tomorrow.

It's all about the clothes

Buy the clothes that you really enjoy working out in, that you are drawn to wear - they are more than able to be a great inspiration for you. Surely, going into sports stores, you looked with envy at “that t-shirt”, “that jacket” or a windbreaker that you simply had no reason to buy.

Buy. And it's likely that you'll be exercising every time just to be able to wear this beautiful/so comfortable/that-you-so-good-looking thing in.

Due to a little extra weight, have you ever been able to buy yourself some luxury item that you just dream about? Buy and hang in a conspicuous place - it will become your daily stimulus to an active life. If the inspiration from this thing is "exhausted" - buy another, but no less desirable.

Finally, classic zip-up jeans turn out to be a great way to measure your performance as they don't stretch. It happens - especially if you started playing sports - that you lose fat, and quite actively, but the kilograms do not go away due to the gained weight. muscle mass: the arrow of the scales does not want to crawl down. And this plunges many - and not unreasonably - into frustration.

Buy yourself these jeans (new! a couple of sizes smaller), or get those old ones that you no longer fit into from the closet, and use them only for these purposes: by trying on them every 3 days, you will be able to understand exactly whether you have achieved whether there are any results or not.

Focus on the right goal

Instead of thinking about what you want to achieve in the end - ideally - focus on how you will achieve it. Cosgrove recommends "behavioral goals" rather than "outcome goals". When you are focused on ultimate goals, and trying to achieve them not only physically, but also psychologically every day - such as, for example, losing a large number of kilograms (from 5 or more) - it is not surprising that the daily results after such efforts of you, in comparison with the final goal, are, well, completely do not inspire.

And in the end, you quickly lose enthusiasm. Behavioral goals are a tough technique that requires serious volitional efforts and a revision of one's outlook on life. This desire to become a different person and in thoughts. For example, you may lose five kilograms by tomorrow, but you can get up and go for a walk again or work out in the gym.

For not so strong-willed individuals, something that has more practical use in relation to motivating you loved ones: smaller, but important goals for you.

“In 2 weeks I will make sure that this shortness of breath that appears when I have to climb the stairs just 1 floor to have lunch with friends will pass”, “I will walk every night before bed so that my insomnia will pass, and / or my sleep was deeper", "After 2 weeks of active walking on the treadmill, my hips will become noticeably narrower, and this skirt will look more attractive on me", "I will stretch my legs, getting on foot from the subway to the house, and they will stop numbing while I am sitting in the office”, “If I work out my legs and arms, I will soon be able to finally climb this tree”, etc. People who are not used to playing sports have a lot of secondary, smaller, but significant reasons to get up off the couch.

If you set a big goal for yourself, achieving these smaller ones will inspire you more and more every day to continue studying.

Those who are far from physical activity should definitely not rush from their quarries. Not only because of the possible immediate harm to health, but also for two more reasons. Active exercises with an unaccustomed to this organism will make you lose your tone very quickly: after a week or two of enhanced exercises, you will not even be able to open a jar, and / or, for example, by the end of the working day you will run out of breath so that there will be a desire to stay overnight in the office. Not to mention total absence strength to go to the gym. You will quickly weaken, and it will take you a very long time to recover your strength. And second: realizing that classes take more strength from you than you expected, you will instantly lose your fuse - most likely within a week. So don't bite off more than you can chew.

Cosgrove suggests starting with two days a week, and only 30 minutes each - don't exhaust your body, give it a chance to get used to it: most often people don't even realize how bad their physical shape is until they start exercising.

Try to find something that will bring only small changes in your life, which will take a while. minimum effort in all senses. After all, many will also have to find time for classes. And so that you don't end up pissed off about your workouts because they take up a lot of your time from work, school, favorite hobbies, or taking care of the kids, find something practical, doable, and above all, something you're comfortable with. handle it.

Right now, the most important thing for you is to just get off the couch. If these exercises (perhaps combined with housework, walking the dog, playing with children, your hobby, favorite thing, work, or let it be the same walk from the subway to the house on foot) will not cause you much trouble, then time will pass, results will appear - tone, slight weight loss, etc. - you will get used to being more active, and you can move on to something more serious.

Choose something - and this is especially important at the very beginning - that will give you only pleasure from the movement. Get out an old bike, put on roller skates/skates that you forgot from school, sign up for a pool, go leave the ball or wander around your favorite place.

Make a "date"

Allocate "your time" - on certain days and strictly at certain hours. How does the body get used to going to bed in childhood? certain time, automatically adjusting to relaxation, and starting to fall asleep to right time, in the same way - if you strictly follow the training schedule, - it will adjust to active actions, for example, from 18 to 19 every Wednesday, from 10 to 12 every Saturday.

By this time, adrenaline will appear in your blood, your heart will begin to beat faster, more oxygen will enter the blood - the body will automatically adjust - as a result, it will become much easier for you to exercise.

If you have a fear of upcoming physical activity, focus on what you will finish in, say, just 15 minutes. Maybe even later, during exercise, you will have an "appetite" during "eating", as they say. Or try to psychologically “re-register” this time for yourself, for example, during a “rest” from work, when you completely become yourself - let it be a date with yourself.

Use what you already have

Not yet ready to start going to the gym, or basically leaving the house to work out? There is no desire to contact a beefy coach who will keep a short score for "such a mattress"? Or meet the skeptical looks of passers-by when you, out of breath, slowly run along the path in the morning? No problem. Exercise by leaning on the furniture at home using your body weight.

Exists great amount, including strength, exercises with a chair, bed, table, and even without them - and not only the notorious Soviet gymnastics.

For example, an exercise when you, leaning on two palms on the floor behind you, while in horizontal position, pull one leg towards you, and put the other with your heel on the bed, and start, leaning on your heel, to lift your body up. Or try forward lunges with weight in your hands. Runet you - in search of exercises - to help.

Not many believe until they check it out themselves, but even men who think they are in good shape thanks to jogging in the morning often do not stand up to 30-40 minutes of regular women's gymnastics under a tape, say with Cynthia Crawford. Thus, do not bypass this option.

When you dial minimal form, and the initial exercises will stop exhausting you, take some comfortable things that are light in weight and attach them to your arms and legs. It would be even better to purchase (or sew) special weights in the form of "bracelets" filled with sand or something else, in sports shops. They are different weight and will help you get in such shape that in the gym you will no longer even need to start from the "0" level.

Change environment

Find a place where you feel comfortable. Some kind of body of water, a park around which / in which you will be happy to run in the mornings or evenings, or a place where no one will simply touch you or watch you.

Like, for example, those who run in the Botanical Garden / near the University / in Kuskovo in Moscow, or like those guys who have equipped a skate training area for themselves on the water canal in Krylatskoye. Water calms and gives you the opportunity to concentrate, the surrounding beauty invigorates and brings great pleasure.

Or hire a personal trainer. When you have a coach next to you - unless you know each other like flakes - it's very difficult to drop everything and lean back, resting and waving your hand. If you need control, give yourself control. If the coach can no longer get you to do what you need to do, get rid of the coach and completely change the scene again.

If something constantly distracts you at home, get out of the house. If, on the contrary, it is quiet at home, and there is no way to work out in the gym near work, because your colleagues come there mainly to get worn out, go work out at home.

Choose a hall, group, environment that suits you

If you don't like the environment, you won't want to go back to class. Straining the view outside the window sports hall? Don't like the atmosphere in the group you signed up for? Does any particular trainer, or a certain group of people, who do not know how to behave in a public gym, get it? Inconvenient locker room at the pool? Or is it a long way to get there?

The place of employment should not frighten you or annoy you, cause any inconvenience. Try to find a gym where, for example, only people of your gender work out, or a gym near the house, or a very fun and friendly group, etc. - depending on your priorities. Because it’s very easy to stop exercising just because it takes 40 minutes to get to your gym, or because “that bitch” creates such an unpleasant environment around you that there is absolutely no desire to return there.

Don't Forget the Support System

Find a friend or group of people that you feel like going to every time. And it already seems to be like not a sport, but a long-awaited meeting of friends. Not the need to move, but a fun general fun.

At the very beginning, while you are still not used to exercising, constantly change the scope of activity. Walking for a snowboard, snowball fights at home, swimming for a ball game, cycling for yoga, taibo for volleyball with friends, and so on. Just don't get bored and don't let the movement turn into a routine.

Set new goals

If you finally fit into your jeans, if you can confidently call yourself a normal, active person, remember why you got off the couch in the first place. "Think about why you're doing it," Cosgrove recalls. "You need that one, really good reason."

On the day when you still decide to skip the gym for no good reason (because sometimes you can really just give yourself a rest) or stay in bed and not go to the pool, set yourself new goal rethink the reason. “Remind yourself how satisfied you feel when you finish class. Because you're always glad you did it,” says Cosgrove. "You never regret a job well done."

As a result, there are, in fact, only two principles: in the beginning, you should like everything and should not somehow - in any way - strain you a lot!