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Sports are one aspect in our culture that has always been cutting edge.  Let’s look at some of the new and interesting sports that have made a mark in this global culture.

Although many may not consider them a sport, cyber games do indeed qualify. And, recent years have seen a tremendous growth of gaming consoles, game design, and the video game industry in general.  This evolved into a global gaming culture that is now recognized as a new extreme sport in more than 70 countries.  Competitive Video Gaming has become one of the most sought after new recreational sports in the last five years. Not only that, but the best players from around the world meet in the annual World Cyber Games. This event was launched by International Cyber Marketing, a Korean company backed by Samsung and Microsoft, with the goal to market video games as competitive sports.  Like athletes and fans that recognize sports talent, many know that Korea has some of the elite players in the world, since they were one of the first countries that developed the gaming and the new sports technology that makes World Cyber Games possible. The World Cyber Games bring the best players from different countries to battle it out just like the Olympics.

This new recreational sport draws more than one million visitors every year, which is an impressive number for a young sporting event. Ironically, some players believe in exercise and physical fitness to compete in this sport.  Only a select number of games are considered competitive games.  These games include Warcraft III, Starcraft, Counterstrike, FIFA, and Need for Speed.  Recently Guitar Hero was added to the list of events.

Getting out into the fresh air where danger lurks, base jumping can really get your pulse going. Many extreme sports involve jumping from high altitude and at high speeds. One of the more radical extreme sports related to skydiving is Base Jumping.  BASE stands for Building, Antenna, Span, and Earth.  This jump employs a parachute or wingsuit to jump from altitudes less than 2000 feet with the parachute unopened. To become a BASE jumper, you must jump from fixed objects. The first jump made in Yosemite National Park demonstrated how Base Jumping is different from other recreational sports.  During the eighties, all base jumps were made using standard parachutes, but new sports technology has developed specialized equipment specifically for this kind of low altitude jumping.

Many consider base jumping an “ultra-extreme” sport because it is significantly more dangerous than similar sports.  Unlike skydiving, low altitude jumping only spans six seconds at the most.  Thus, jumpers have less than three seconds to position themselves and open their parachutes.  In addition, these jumps are usually made from man-made structures where there are many people on the ground. Try it if it sounds right for you.

Finally, there’s body boarding. This is a form of human wave riding kind of like surfing.  This new extreme sport uses a smaller, rectangular board made of hydrodynamic foam.  Body Boarding is the fastest growing extreme sports in the world since this sport is easier to learn than similar activities like wakeboarding or surfing. A body-board is a short board made of foam core and protected by a plastic bottom.  The boards are designed to absorb much of the surface pressure of the water, so body-boards will have an easier time catching the waves. Professional body-boarding involves launching and landing tricks in the height of the wave from the simple spinning and reverse trick done near the wave pipe, to the more extreme jumping and aerial tricks that use the stronger waves as jump-off points. Have fun.

Do you love to exercise? Some of us that exercise all the time, may not even know they are exercising. Some of us that never exercise may say we hate it as we picture boring calisthenics. Some of use may may already be in the right program and workout routine to fit our lifestyle. Which are you?

If you ride your bike to work because you love to go green and you are in good physical condition, perhaps you love exercise and you don’t even know it. Maybe you are a member of a tennis club and think more about your standings in competitions than your fitness. You are probably already in good shape so that the concept of exercise doesn’t really play a big part in your life at this point.

Are you overweight or out of shape? Are you tired all the time? Do you hate to go to the gym and all the trouble and effort required to exercise? You’re not alone. This experience can be so challenging that most people claim they don’t have time. If you have time to eat and go to the bathroom, you have time to exercise. It’s that important. One thing can make exercise a thing that you love or hate. It is your attitude. First, the right attitude will guide you through the logistics of picking the right time and place and activity for you. Without the right attitude, you may never learn to love exercise and may always be out of shape as a result.

The right attitude is about knowing it is good for you. It is about knowing that you will really love it when you do it right. the right attitude will also help you persist when the odds are against you. So, when you are ready to start the quest for what is best, where do you begin?

Don’t evaluate your fitness level yet. First, think about the activities involving movement that you enjoy most. It can be running, dancing or even yoga. Have you ever seen an out of shape yoga practitioner? No, you don’t have to move fast and hit a ball to be in great shape. Even the slow and steady movements of yoga can create excellent physical condition. It is the movements we most enjoy or the competition or challenges that excite us that make us want to focus on something greater than effort. If you are trying to avoid moving or straining or reaching for a tough physical objective, you will not enjoy the movement. Think instead about the perfect dance routine, the perfect yoga position, beating your opponent at tennis or running around the track in record time.

All athletes have challenges and objectives that they focus on that transcends the focus on effort of movement and instead focuses on having a great time by reaching some goal. When you exercise, what is your intention? This can be the key to an excellent attitude and being in great shape physically, too.

Because most of us are spending much more time sitting these days, and we work, study and play in seats more than ever before, there needs to be conscious focus on getting more exercise done. If we are not living in a culture where exercise is emphasized, we may have a tendency to forget about it and never do it. We’ll share a few ideas with you to keep it a part of your healthy lifestyle.

As you’ve heard it said before: any movement is an improvement! Try to: Climb stairs instead of using elevators or escalators, ride a bike or walk whenever you can, walk the dog more often or do it yourself sometimes instead of delegating it, at lunchtime, go for a walk with a friend instead of sitting down talking. It is much better to get out and enjoy nature as long as you are near enough to do so. Some people have a game of soccer, footy, cricket or basketball during their lunch break. Go dancing with friends. This doesn’t have to be a darkened disco where everyone is drinking alcohol or trying to pick up some stranger, either. Dancing can be great exercise and there are many venues that are well-lit and free at community centers and other places. There may also be activities around your neighborhood. Are there tennis courts, a beach, parks or reserves to visit, a skateboard ramp, cycling trails or any open area where you can have some fun moving about?

Some of the benefits you will enjoy make it more than worthwhile. Here are just a few. You feel fit, energetic and more positive about life. If you’ve ever suffered from a lack of energy you’ll know how good it feels to have a healthy body. Physical activity releases endorphins – these are the body’s natural ‘feel good’ chemicals. Physical activity reduces stress and tension, making you much more relaxed. Some activities, like climbing a rock wall or BMX racing, can give you a feeling of exhilaration – enjoy the thrill. If you ever have trouble with insomnia, you have a better night’s sleep when you are regularly active. Many mild cases of insomnia are just an example of someone not getting enough exercise during the day. Then, during the day, you’ll find that you have more energy and feel less tired. Physical activity means a strong heart and lungs, which leads to a longer and more enjoyable life. In addition, most people that exercise will have a healthier glow about them. This is more attractive to others and can even be a source of inspiration.

A word about types of health. Stamina or endurance refers to the body’s ability to do physical activities for long periods of time. Aerobic exercises such as walking, running and kicking balls improve stamina. Physical activities that increase strength are called anaerobic activities. Anaerobic activities aim to increase physical strength, power and muscle capacity, allowing you to perform movements such as jumping and sprinting. Strong muscles also support and stabilize joints, reducing the risk of injury. Resistance training is one way to improve power and strength. Examples are push-ups and using light weights. Flexibility and suppleness refers to your body’s ability to perform its full range of movements without pain or restriction. If tendons and muscles become tight, you are more likely to get injuries such as pulled or strained muscles and joint soreness. Gentle stretching will improve flexibility.

Whatever your present condition, you can always improve. If you’re in the need and desire to improve, get started right away. There is a world of health and vitality out there just waiting for you.

Calisthenics are a kind of exercise done using the power of the body and rarely any kind of machine or apparatus. Occasionally, you may need to hold on to a door for balance, but the essence of calisthenics requires the body to use its own repetitive motions and push against itself.

They do an excellent job at safely increasing body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance. Stretching is an important part of the routine and enhances the effects. When performed vigorously and with variety can improve both muscular and cardiovascular fitness. If that is not enough, it can also improve psycho-motor skills such as balance, agility and coordination.

Calisthenics actually has an ancient history based upon Greco-Roman gymnastics. It has been reported to have originated in ancient Greece. Regardless of its exact origin, the positive results become immediately evident.

For many people – even if they don’t have calisthenics as their center strategy – use it to warm-up preceding sports activities or as part of a work-out to burn food energy without gym equipment. Bodyweight calisthenics exercises help in improving the overall fitness, physique and strength of a person. Calisthenics originated from the Greek words, ‘kalos’ meaning beauty and ‘thenos’ meaning strength.

Calisthenics is based upon a very simple principle: every human body has its own innate activity pattern. Added physical activity in the daily routine helps in conditioning the body in a natural way. Calisthenics help in regaining the natural conditioning of the entire body. Methodical, regular exercises like push-ups and sit-ups are intrinsic to any calisthenics workout. They help in toning and strengthening the muscles and also help in improving the overall fitness of the body. These exercises can be used to improve the fitness level of a person by strengthening numerous muscles throughout the body.

Calisthenics exercise routine should be followed carefully. A 3-minute break is a must between each of the calisthenics exercises to give time for your body to ‘recuperate’. While beginning the program, repeat each exercise five times and increase the number of repetitions as you get used to the exercise pattern and schedule. Begin with the core exercises always. This will help exercise your body in a total and balanced manner. Find you natural rhythm as you go along. The natural endorphins released during an intense calisthenics workout is known to increase the pain threshold in addition to creating a sense of well-being.

There are some great advantages to choosing calisthenics as a way to get or stay in shape. Calisthenics exercises can be done anywhere. They turn out to be effective workouts for all age groups. There is no need of any expensive gym or equipment for working out these exercises. Overall strength and energy improves thus promoting overall health. Helps in treating depression in people as it improves mental health. You won’t like calisthenics if you require chrome bars or fancy machines with flashing read-outs. But, if you are sincere about getting in shape, calisthenics will not get you down.

There are many types of exercise that can be done to improve one’s health. Walking is one of the most common and most effective. Although there are many different varieties of walking for health if you ask an expert, some prefer what is called speed walking. And, while there are many health benefits to walking easy, there are special benefits to picking up the pace.

For example, more distance covered in the same time: Whether your walking workout is around your neighborhood or on non-competitive 10K walks, you can save time walking faster while still burning the calories. In today’s busy world, this can mean you take your walk instead of skipping it due to other commitments.

And more calories burned over same distance: The racewalk technique uses more muscles than easy walking, so you burn 1.5 – 2 times as many calories over the same distance. Finally, by using those muscles, you are building hungry muscles which will burn more calories each day whether they are in use or not. You also tone your muscles for a sleeker body shape. Speed walking – also called racewalking – exercises the glutes, thighs, hips, shoulders, upper back and abs. And you aren’t going to get musclebound. Racewalking stretches out the muscles for that great long, lean look.

Some have reported that after three weeks of learning to racewalk, they are toning up all over, especially the thighs and, surprisingly, the arms. Weight can drop at the same time, despite the same eating patterns. Shoes can be very important, though.

Sometimes the wrong shoe can be more of an impediment than helpful. If they were chosen for stability, they work great for walking at moderate speed, but with racewalking you need something more flexible so your foot can roll through each step easily.

Try to find a local racewalking expert. They will know what racewalking is when done properly. They can also point you to others that can help with advice. A good shoe store, for example. At a technical shoe store, the salespeople are not on commission and will steer you to the best shoe for your needs, not the highest priced and most stylish shoe they can sell you. Walkers should be wearing running shoes fitted for their walking pattern. Good running shoes may be in the $70-$90 price range. A listing of technical shoe stores is printed every couple of months in Runner’s World magazine.

Every 2-3 weeks, rotate your shoes. Some even say to alternate every day. Rotation allows the shoes to dry out and allows the foam to rebound. Rotating your shoes will allow you to notice when your shoe’s suspension dies, something you may not notice if you only wear one pair all the time.

So, keep in mind that the right style is important, the right clothes and especially the right shoes. Speed walking is a very repetitive action. Unlike freestyle dancing or paddling around in a pool, walking fast for many minutes at a time will show weaknesses in your style and outfit very quickly. Be alert to any symptoms you may notice and get expert advice. Speed walking just may be the best sport for you to stay fit and have fun.

For some of us, going to the gym is like a fashion show. We must look our best and no item can be too costly if it gives the right look. For others, old sweats or clothes from gym class many years ago will do. Perhaps of paramount importance is whether or not our clothes are getting in the way of a healthy work-out. Are we able to get the most from the exercises we do? Sometimes careful selection is required and no brightly colored spandex will suffice.

Since fitness is about challenging your body to be stronger and better, worrying about how you look is superficial to your ultimate goal. Your exercise clothes still matter, though, just not for the typical reason. In the past, people worked out in whatever was handy. In the last ten years, however, clothing manufacturers have made surprising strides in creating workout clothes that are not only attractive but functional as well. Rather than getting sweaty in a cotton t-shirt, you can now choose to wear a moisture-wicking shirt that absorbs your body moisture as you work out so your skin stays comfortable. Women no longer have to worry about breast strains during exercise thanks to the sports bras that support and enclose the breasts while absorbing moisture and preventing chafing. The choices for workout clothing now seem almost endless and it can be difficult to decide which pair of shorts might be best for you.

Do you need a pocket for your keys or identification? If so, many manufacturers make clothes that feature small pockets that zip up to prevent your items from falling out. Do you like pants that fit your legs closely or loose, sweatpants-type trousers? The best type of exercise pants and shorts are those with an elastic waist to prevent any mishaps with waistbands. Material should be flexible with an absorbent quality to remove sweat from your skin. If you prefer shorts, the fabric should fit comfortably between your legs so you don’t experience chafing.

Plain cotton shirts are fine for days when you’re not so concerned about moisture remaining near your skin but the latest offerings of high-tech workout shirts not only pulls the moisture away from you but it works overtime to keep your body properly ventilated. Look for fabrics that have some stretch to allow you maximum comfort during exercise.

Nowadays, the best sports bras are multi-taskers: they wick away moisture, keep your upper body cool, provide comfort and support for breasts and don’t dig in or make you uncomfortable. Even better, clothing manufacturers have finally caught on to the fact that women don’t come in regular sizes only. Many lines offer half sizes to provide the perfect fit for maximum comfort. Additionally larger sizes are becoming more readily available for larger-breasted women.

Finally, the right socks are an essential part of any workout. Exercising without a protective layer between your foot and the shoe can lead to irritation and strain on the foot. Newer socks cut down on the amount of moisture on your foot and often have extra padding in strategic places to help support the feet better than ever. Paying attention to even these small details can make your workout more enjoyable and more effective.

Are you getting up there in years? Never mind, it happens to everyone and we all need to address it head on to keep our health. Regular exercise is an important part of keeping good health and can help smooth the aging process, since it reduces stress levels and boosts immunity. However, as we age, the tendency is to exercise less.

Getting fit doesn’t have to be a chore – it can be a fun way to stay healthy and meet new people. And, there are many ways to get in shape that don’t require extreme exertion, and fall outside the realm of conventional sports. The opportunities for physical activity vary, depending on your location, and what the weather is like. Having said that, there are opportunities to be active in every setting.

As a quick and easy solution, community centers are great places to begin an exercise quest. There are staff-run programs designed specifically for the elderly, and for people who are just getting moving for the first time. Look for low-impact activities, such as yoga, Pilates, aqua-size, or tai-chi, which will minimize the pounding on the joints. In addition, water-based aerobic activities such as aqua-size are great methods of boosting cardiovascular fitness while simultaneously improving muscle strength. Can’t swim? That’s no reason to hold back. Most aqua-size programs are meant for people who can’t swim, and participants can wear special belts that keep them afloat.

For other activities, check out a yoga class, Pilates session, or learn an ancient and graceful martial-art, such as tai-chi. Yoga is a great activity for seniors who are new to exercise, since the smooth, controlled movements help participants get in touch with each and every joint and muscle in the body. It is also a challenging exercise in breathing and mind-control, which will improve quality of sleep. Pilates is another non-impact form of strength-training that really improves core muscles, necessary for good posture.

If workout clothes or bathing suits aren’t appealing, there are still many other options. How about a ballroom dance class? Bring a partner, or go alone and the teacher will assign a partner for you, and learn a new step or two. Best of all, many of the courses culminate with a gala evening featuring a special dinner and a live big band, providing an opportunity to show off the newly-honed skills.

If you are in a cold climate or near an indoor ice rink, this is a great way to get some exercise. For people who can’t skate, check to see if there are skating lessons. But even those who don’t want to lace up the blades can still enjoy the ice.

Don’t live near a community center or a rink? Nothing beats an old-fashioned walk through the neighborhood. If the weather is a little cold or snowy, don’t abandon the idea. Just allow the option of coming back inside after 10 minutes. More often than not, once people get moving, they warm up, and feel like continuing rather than stopping early.

Consider another benefit of working up a sweat at the local community center – new friendships. The exercise classes will have other people of similar age and fitness levels. There are often social gatherings planned after workout sessions, and it’s a chance to mingle with people from a variety of backgrounds and interests.  So, in addition to getting in better shape, you’ll invariably make new friends.

Do you want to have washboard abs? Sometimes the exercises that we think will help us look better are actually not effective at all. Some recent studies have been done on exercises for abdominals and we’ve shared some of the me here.

The best ab exercises are surprisingly easy to do. It was found that the top 3 ab Exercises were the ‘Bicycle Crunch Exercise’, the ‘Captain’s Chair Exercise’, and ‘Crunches on an Exercise Ball’. It is important to keep in mind that, while ab exercises won’t get rid of fat from the belly, a strong core is important for keeping your body healthy and protecting your spine. Some of the most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis and the obliques.

To do the Bicycle Crunch, lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

The captain’s chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain’s chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. It’s as simple as raising and lowering your legs slowly.

Although so many people like to work out at home, it is rare to find a captain’s chair in your living room. The exercise ball is a great substitute and is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work.

As you lie on the ball, positioning it under the lower back, cross your arms over the chest or place them behind your head. Then, contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable. Then, lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

Although, it is well lnown that you can’t lose fat from your waist – fat is reduced according to your body’s own system – exercising your abdominal muscles is an important action to take for general health. It strengthens the back muscles at the same time and helps the body in digestion. It also helps one to walk in a better posture and participate more effectively in sports. Whether you want washboard abs or just want to be healthy, abdominal exercises are an important part of any exercise routine.

Some poeple use the usual excuse of lack of time for exercise is challenged by new research published in The Journal of Physiology.

The study, from scientists at Canada’s McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. They are finding it is possible to get more gains by taking less time. “We have shown that interval training does not have to be ‘all out’ in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.” So, 1 hour is equal to several if done with intensity.

HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. This is also called ‘bursting’. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time. However, their previous work used a relatively extreme set-up that involved all out pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people’s comfort zone —about 95% of maximal heart rate — but only about half of what can be achieved when people sprint at an all-out pace.

This less extreme HIT method may work well for people that are older, less fit, and slightly overweight and whose doctors might have worries about them exercising with too much intensity. We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells. Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes. But this may not be completely necessary.

The traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise. To achieve the study’s equivalent results by endurance training you’d need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period. The secret to why HIT is so effective is unclear. However, the study by Gibala and co-workers also provides insight into the molecular signals that regulate muscle adaptation to interval training. It appears that HIT stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training. The upside of doing more exercise is well-known, but a big question for most people thinking of getting fit is: “How much time out of my busy life do I need to spend to get the perks?”

Martin Gibala says ‘no time to exercise’ is not an excuse now that HIT can be tailored for the average adult. “While still a demanding form of training,” Gibala adds, “the exercise protocol we used should be possible to do by the general public and you don’t need more than an average exercise bike.” The McMaster team’s future research will examine whether HIT can bring health benefits to people who are overweight or who have metabolic diseases like diabetes. As the evidence for HIT continues to grow, a new frontier in the fitness field emerges. Many famous health experts and coaches are already utilizing the extreme benefits found.

Extreme sports can be a lot of fun. Have you heard of them? Let’s take a quick look. An extreme sport can also be called an action sport or adventure sport. This is a popular term for certain activities perceived as having a high level of inherent danger and are at least unusual. These activities often involve speed, height, a high level of physical exertion, and highly specialized gear or spectacular stunts. In the end, the exact definition is in the adrenaline of the beholder.

While not the exclusive domain of youth, extreme sports tend to have a younger-than-average target demographic. Extreme sports are rarely sanctioned by schools. Extreme sports tend to be more solitary than traditional sports. In addition, beginning extreme athletes tend to work on their craft without the guidance of a coach. Activities categorized by media as extreme sports differ from traditional sports due to the higher number of inherently uncontrollable variables. Athletes in these activities compete not only against other athletes, but also against environmental obstacles and challenges. These environmental variables are frequently weather and terrain related, including wind, snow, water and mountains. Because these natural phenomena cannot be controlled, they inevitably affect the outcome of the given activity or event.

Some extreme air sports are include BASE jumping, bungee jumping, gliding, hang gliding, high wire, ski jumping, sky diving, sky surfing, and sky flying. Some of the land sports include indoor climbing, adventure racing, aggressive inline skating, BMX, caving, extreme motocross, extreme skiing, freestyle skiing, land and ice yachting, mountain biking, mountain boarding, outdoor climbing, skateboarding, snowboarding, snowmobiling, speed biking, speed skiing, and street luge. Some of the extreme water sports include barefoot water skiing, cliff diving, free-diving, jet skiing, open water swimming, powerboat racing, round the world yacht racing, scuba diving, snorkeling, speed sailing, surfing, whitewater kayaking, windsurfing. Extreme sports can also be an extreme version of a common sport. Much is up to the individual’s imagination.

The definition of extreme sports has shifted over the years due to many reasons. One key reason may be familiarity. Once millions of people have gone bungee jumping, it isn’t considered extreme any more unless there is an added twist. Usually the twist requires an added level of danger. When the term first surfaced circa the late 1980′s, it was used for sports such as skydiving, scuba diving, surfing, rock climbing, snow skiing, water skiing, snowboarding, mountain biking, mountaineering, storm chasing, hang gliding, and bungee jumping, many of which were undergoing an unprecedented growth in popularity at the time.

Once millions can safely skydive or paraglide off buildings, or the average soccer mom goes out and enjoys ice climbing each weekend, these sports will fit in the ‘extreme’ category. Extreme sports are for the few rare dare-devils among us. Whether racing cars or bikes or taking anything sporty to the extreme, the warning ‘don’t try this a home’ will always apply. Those of us that don’t have a glacier in their living room will find this advice easy to follow.

First let’s look at exercise then diet for a healthy heart. The hardest part of any  exercise routine is getting started. However, once you’ve set on a routine, you’ll find yourself following it. So, how do you get started? Your doctor can recommend the specific kinds of exercise for your own individual needs. Generally, however, these guidelines should get you going.

As we know, exercise will only become a habit if it’s fun. Pick something you will enjoy doing. If you like being with a group of people, try a team sport like basketball or soccer. You don’t have to be a super athlete. Anyone can exercise. Social activities like dancing and mall-walking are also good. If you’re more of a loner, try bicycling or swimming.

Don’t kid yourself. Be honest about what you realistically think you can do. If you have always hated to climb stairs, step aerobics probably isn’t for you. Maybe a walk around the neighborhood would be more pleasant. Many people today are walking toward fitness. Consider your current state of physical fitness. If you haven’t exercised in years, you’ll definitely want to start with some modest activities. As you get adjusted, you can increase your activity.

Consider your schedule. Are you a morning person? Then plan to exercise in the morning. If you’re addicted to your snooze button, plan to exercise in the evening. Start with just a small block of time, maybe fifteen minutes. As you get into your routine, you probably won’t mind increasing to twenty, and then thirty, minutes. In order to be effective, you’ll need to repeat your exercise routine 3 or 4 times per week. Exercise should improve your health, not risk it. You also need to consider your diet.

If you learn to eat for a healthy heart, you’ll find that your priorities change. The way your body feels after a healthy meal will become more important to you than the instant pleasure of having something loaded with fat or sugar. You’ll also enjoy healthy food. You can live without chips and sodas and you’ll gladly give those things up once you experience how your body feels after healthier meals. You’ll still be able to enjoy your favorite foods. But, instead of having it several times a week, you might indulge once or twice a month. You’ll get rid of the guilt. By not indulging every time you want a treat, you’ll savor it even more. You’ll see food in a different light. It will start to mean something different to you. Food becomes fuel rather than something that controls your life. If you exercise, you’ll learn very quickly how food affects your workouts. Eating a heavy, fatty meal makes you tired and your workouts suffer. Soon, you’ll want better workouts which will motivate you to eat better. You’ll also become more adventurous. Eating healthy often opens the door to more options than you usually give yourself. You’ll try new vegetables and grains and experiment with herbs and flavors you’ve never tried. Your friends and family will benefit. Even if you’re the only one eating healthy, those habits rub off on others. Being a good role model for your kids or co-workers is one way to teach them how to live healthy.

Finally, you’ll have tools to deal with temptation. Healthy eaters are much better at avoiding the usual pitfalls like party foods or overloaded buffets. They make an effort to eat regular meals so they’re not starving, fill up on healthy foods first to eat less of the bad stuff, and choose a few quality treats to enjoy instead of everything in front of them.

These changes in exercise and food consumption come over time, sometimes weeks, months or years of slowly working on your habits and choices. Allowing yourself this time is crucial for permanently changing how you look at food and healthy eating.

Are you like most of us that start up a routine and then end up not doing it for a while? You do it for a few weeks, then stop for a few and then start again. This can prevent your body from making any real progress because you are not being consistent. The best way to be consistent is with making it a habit. Let’s look at how to do that.

Some people are really great at keeping up their exercise routine. How do they do it?  There is a difference between long term motivation and short term. Most people will begin an exercise routine based upon one single event that reminds them to get in shape. Unfortunately, that event is a rare occurrence. If we want to keep our motivation up, we need to base our actions on motivation that is always around us. Here are some that worked for a certain group: General Fitness, Feelings of well-being, Pep and energy, Enjoyment of the exercise itself, a Decision to make exercise a priority, Sleeping better, Feeling alert, Being more relaxed all the time, Weight management and Overall appearance. Note that a few things are not included in the list like losing 25 pounds before summer and getting ripped abs or arms. The above motivators are more realistic and long term.

There are also some other goals you can set or strategies you can use to make the exercise habit much easier to keep. First and foremost should be the focus on reasonable goals. If you set your goals too high or unrealistic, you will probably not get those results soon enough and you’ll be discouraged. Also, pick a mix of different exercises so you don’t get bored with any one. There are thousands of movements out there from which to choose. Some are: weight lifting, walking, running, tennis, cycling, aerobics classes and on and on the list goes. Keep in mind to have options for when you travel and for when the weather is bad.

Another way to keep up the habit is to have an exercise buddy. This forces us to get up and get going when sometimes we might want to stay in bed. It can also create some healthy competition. Some people even use their family pet like their dog to be an exercise buddy. Dogs love to run.

It is also important to consider what time you exercise. If you wait until you are too busy, then you will always be canceling because you don’t have the time. Some people exercise first thing in the morning before the day starts and gets too busy. Others just after work. Setting a time can be very important if you see yourself constantly saying you have to cancel because of a schedule change.

Finally, as long as you are not overdoing it, exercise even if you’re not up to it. You may feel a bit tired or not in the mood. But, once you go out there and get started, you’ll get your energy back. This is often the case when we start a new routine. So if you are wanting to get into the habit, the best time to start is today. Don’t put it off until tomorrow!