There are several factors that come into play when creating a regular workout routine, says Rocky Snyder, CSCS, a personal trainer and conditioning coach in Santa Cruz, California, and author of the strength training guide Return to Center. Here are several things to consider when trying to choose which type of exercise to try.
Focus on Enjoyment
Because all types of physical activity are helpful, trying to make choices when you’re getting started can feeling overwhelming. A good first step is to assess what you actually like to do, says Snyder.
“Motivating yourself to do workouts you don’t enjoy and may actually dislike or dread can only take you so far,” he says. “Instead, take some time to find out what you enjoy and look forward to doing.”
It may take some time to find the right routine. You might not know which you like more when choosing between trail rides on a bike or hikes on foot, for example, if you’ve never tried either before. Doing at least a few sessions of each activity can be a good way to figure out the routine you like best, he says.
Choose Between Group and Solo Activities
Another benefit to trying different types of exercise might be finding out whether you thrive in a group setting, or if you prefer to do physical activity on your own. Or you may discover you want to mix the two, so that you do a couple of group classes and a few solo workouts weekly.
“Particularly if you’re feeling unsure of what you’re doing, or you appreciate the accountability and camaraderie that comes with exercising with other people, group classes may be your best starting point,” Snyder says. Check out what your local fitness center offers; there are often group spin classes, for example, or running clubs that bring people of different abilities together.
Start Gradually
Even if you’re excited to see improvements in your sleep quality, daily energy levels, and mood, it’s important to start slow and build on your progress over time, says Snyder. Not only can going slow help prevent injury — it can also keep you motivated, so that you don’t risk overdoing it and burning out before you gain any traction.
A helpful strategy is to create a schedule in advance that’s realistic and helps you stay consistent, says Snyder. If you’ve slept poorly and feel like you can’t do as much, simply showing up and doing a small amount of physical activity can keep you feeling like you’re moving forward, he says. Instead of walking for an hour, for example, aim for 15 minutes, or even five minutes, depending on how you feel.
Get Help From a Trainer
When you have a chronic condition like sleep apnea, it can be challenging to put your own workout routine together. Because of that, you may want to find out if there’s a personal trainer at your gym or fitness center who can put together a tailored program for you to follow, says Snyder.
If you’re experiencing difficulties related to sleep apnea, such as fatigue or shortness of breath, talk to your doctor about adding pulmonary rehabilitation to your care plan, says Dr. Hart.
“This is a supervised exercise and education program that helps improve cardiopulmonary conditioning and muscle strength, so you can feel more confident when you’re exercising,” Hart says.
Starting with shorter, less intense workouts and building on them over time can offer significant benefits for those with sleep apnea and help make treatment more effective.
Read the full article here
