In the past few weeks, we hope you've made a fitness plan, found some activities you like, and located the services and gear you need to help you succeed. Congratulations! You've taken the first steps toward a healthier life. This week, we'll cover the next step -- how to stay healthy and injury free, and ways to keep yourself motivated to exercise for years to come.

•Eat right. Exercise takes energy, and you need to fuel up even if you're trying to lose weight. Make sure you eat regular, balanced meals with plenty of vegetables, whole grains, and fruit as well as moderate amounts of lean protein (like beans and lentils, lean meats, and fish) and "healthy" fats (avocado and plant oils that are liquid at room temperature). You don't have to deprive yourself of the rich foods you love, just eat smaller amounts of it.

•Get the right gear for your activity, whether it's walking or mountain biking, and inspect it regularly for wear and tear. It's especially important to wear supportive shoes and to replace them when they start to lose their spring or wear down. Otherwise, you leave yourself open to foot or ankle injuries.

•Be safe on the road. If there are no sidewalks, face oncoming traffic while running. Always wear a helmet while biking, and wear reflective gear and lights at night. When bicycling, always obey the rules of the road and use quieter streets when possible. In case you ever get into an accident or collapse while out alone, it's a good idea to have a cell phone and an identification tag with a contact number and medical information. Also, notify others in your household about your plans, and say how long you expect to be gone.

•Mind the weather. If it's very hot or humid, wait until it cools down or try exercising indoors to avoid heat exhaustion or heat stroke. Pay attention to the ultraviolet (UV) index -- use a sport sunscreen year-round as needed, not just in summer, You can sunburn even on snowy slopes, on cloudy days, and in the water.

•Get expert advice and support. Especially when starting something new, it's easy to feel intimidated or make mistakes. Before you try anything difficult or possibly dangerous, make sure someone has explained it to you and is available to answer questions or help you later. That could mean anything from a personal trainer showing you exactly how to use the weight-training equipment to having a lifeguard on duty where you swim.

•Start out slow at first, and gradually build up to harder and longer sessions. It's exciting to start something new, and people often overdo it. This applies even to seemingly easy activities like yoga.

•After a hard training day, take it easy for the next day or two. You don't have to rest completely, and it may be better if you don't -- most experts say that the best thing for stiff, aching muscles is to move them and get the blood flowing, so they can repair themselves quickly. A short walk and some stretching is enough on an easy day.

•Always warm up, even if you're stretching. It only takes five minutes of fast walking to warm up, and you may be less likely to injure yourself if you take the time to "check in" and feel yourself out -- are you up for a challenge today, or would you rather keep it light? Also, when doing something strenuous like running, it's best to cool down with about five minutes of slower activity to prevent dizziness or cramps. After hard exercise, stretching is a good cool-down activity.

•Never push through pain! Pain is a distress signal from your body. It's different from the "burn" you might feel while running or holding a yoga pose for two minutes. If you feel a sharp pain, ease up immediately and rest as soon as possible. See your doctor or a sports physician if the pain persists after you stop, or comes back when you resume the activity.

•Stay hydrated. Drink fluids before, during, and after your exercise routine. Remember, even if you don't sweat much, you lose water through your breathing. In dry weather (including very cold weather) you may lose more moisture than you realize, so play it safe and sip often.

•Practice stretches and strengthening moves for your shoulders, back, stomach, and major joints including knees and ankles. It may help you avoid injury and have an easier workout.

Learn more: Preventing exercise injuries, sports injuries area

Starting a fitness plan is hard, but staying motivated and sticking with it can be even harder. No matter how good your intentions might be, there will be days when you can't make it happen -- you're tired, sick, away on vacation, entertaining guests, or dealing with an emergency. The trick is to not let one or two missed workouts turn into a missed week or month. Here are a few tips for keeping yourself motivated:

•Find a plan that really works for you. The best fitness plans become a way of life. If you find you're just not able to go to a gym, try exercise videos at home or work exercise into your commute. Don't give up if your first plan doesn't work -- or your second or third. There is a plan out there for you.

•Involve others. Finding a fitness buddy or partner is an excellent way to get yourself to show up regularly and put in your workout. Even if you don't have a partner, make sure you involve your family and friends. They can help you make the time to exercise, suggest active ways to spend time together, and be there when you need to talk about how things are going.

•Establish a routine. A regular time makes it easier to remember to exercise -- and harder to make excuses. Get up a little earlier and get in a short workout, or go for a walk when you get home from work. Once you've established a routine, you'll miss it if you don't exercise. Really!

•Keep it fun. Pick activities you like. You want to exercise for the rest of your life, so choose activities that excite you to keep you motivated. Vary your routine if you get bored with running -- take a yoga class one day a week, or try rock climbing at a gym. If 40 minutes on the treadmill seems like forever, multitask -- watch TV at the same time. When the weather is nice, take a walk or run outside. Think of new places, like a waterfront or hilly trail.

•Make yourself a priority. With work and kids and paperwork, there never seems to be enough time to do everything you'd like. Treat your exercise time as an appointment, and schedule it on your calendar. Don't stand yourself up, because every time you exercise, you're making your body healthier. Over time, that may help you look better, feel more energetic, and stay healthier. That's great for you, and it may also help you work more productively or take care of your family better, too. Isn't that worth it?

•Let something less important go. Look at where your time goes. If you find yourself watching TV shows you're not even interested in, why not use that time to exercise instead? Or if you don't want to miss your favorite shows, maybe you could buy a stationary bike and ride while you're watching TV. Many studies show that most excess eating is done in front of the TV, so by exercising while watching TV you may be improving your dietary habits as well. If you spend a lot of time shopping for groceries, maybe you could look into delivery services.

•Remind yourself of your goal. For some of us, losing a few extra pounds would help us look better in a cocktail dress or power suit. But more important, for many people being overweight is a serious health problem that can lead to diabetes and other chronic conditions. Think about your family and friends, about the places you want to see, the things you want to do. Exercising is powerful medicine and might help you stick around longer and stay active later in life.

•Track your progress. Use our Fitness Diary and Food Diary to track your progress. After a month on a new plan you might not feel different, but if you see you've exercised 10 or 20 hours, that can give you a sense of accomplishment and motivation to stay on course. Soon you might start seeing patterns -- during the weeks you exercise, maybe you're less stressed or have more energy.

•Reward yourself. It may help to make a deal with yourself: If you stick to your eating and exercise plans for a week, you get a small treat, like a new CD or a book you've been wanting. After a few successful weeks, raise the stakes -- a whole good month gets you a bigger treat, like a massage or spa pedicure. Staying with it longer, like six months, might earn you a weekend getaway or dinner at that amazing restaurant in the city. Write down your rewards on your Fitness Contract and post it in a place where you will see it often.

•Keep going. There will be times you get discouraged. Maybe you're too tired to exercise, or you've skipped two whole weeks in a row. Things like that happen sometimes, and it doesn't mean you've failed. Everyday is a fresh start, so focus on your successes and keep on going. The more you exercise, the easier it will become.

Learn more: Staying motivated

Over the past four weeks, we hope you've been inspired to start a fitness plan. If you've put your plans into action and exercised for the past few weeks -- congratulations! We hope you'll continue to run, jump, or dance just as you did when you were a child... and maybe you'll have that exhilarating feeling again, like you're flying high and will never grow old. Good luck and good health!

-- Deepi Brar is the senior editor in charge of interactive features at Consumer Health Interactive.

References

Last updated June 8, 2009
Copyright © 2006 Consumer Health Interactive

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