How to start a workout program
by Ilene Kenney, Wellness Specialist, Satin Wellness

1-Start by knowing your current level. How do you do this?

It is very important to listen to your body. Make sure you check with your doctor if you have any medical conditions such as high blood pressure, asthma, diabetes, heart problems, and being overweight. If you have a medical condition it does not mean that you cannot work out. It means that you have to listen to signals in your body to avoid problems. Make sure you speak with your doctor as to how to proceed with the program.

2- The safe way to exercise. How do you do this?

If you are clear of any medical conditions you can start your workout program and again listen to your body. You want to avoid injury so make sure you exercise safely. Injuries are a common reason why people stop exercising. You want to make sure that you are safe and continue with your exercise. The best way to start working out is with a structured program. There are many ways to get structure with your exercise program. You can hire a wellness specialist, get a book or video from a library or even a upload podcast. The best way to go is work with a Wellness Specialist (what else do you think you would read here?). That way you will learn specific exercises that are specifically designed for you and help you meet your goals. We also will help you avoid injuries.

3- Goals. How do you develop them?

You need to set attainable short and long term goals. Whether your general goal is overall health, increase energy, develop muscle or lose weight, make sure it is realistic. Goals are usually a combination of the above. Many want to lose weight. There are two specific components to losing weight (nutrition and cardiovascular/continuous exercise). You also need strength training and some flexibility training to help reach your goal. Some people need specific goals. You may want to measure your progress by fitting into a pair of jeans, or to able to run. Your personal goals have some flexibility, they can always be adjusted as you go. Your goal can also be more subjective, such as having more energy, or being happy in your life by adding exercise. It can be a combination of specific and subjective goals. Your goals will also change as you get into better shape.

4- Know yourself. How do you do this?

This is probably one of the most important steps. We all have strengths and weaknesses. Make sure you set goals that are attainable. Do not do something that you will not follow through with. Start small and increase gradually. Develop a program and be accountable to yourself or try to get someone you trust to do it with you.

5- Accountability. How can I stay compliant?

This is a way to measure your individual progress. Decide on your goals, the time you will have for your workout program, the type of workout that you do and write it down every time. You can track your progress in a workout journal or on a computer spreadsheet. There are also some websites for tracking diet, workouts, calories burned and much more. This will give you some tangible results at the end of each week.

This is a good start for a workout program. Once you master these 5 steps you’ll be well on your way to workout success.

If you want some help, call or email me at:

Ilene Kenney
cell: (617) 251-7035
email: ikenney@satinwellness.com