Steps to weight loss – part 3 Movement

In my last two blogs I talked about how you can set yourself up for successful weight loss by getting prepared by getting clear on your vision and getting organised in the kitchen. The remaining two areas that are important to set you up for success are movement and mindset. For this weeks blog we are focusing on Movement and I will share some practical steps you can take.

Consider trying new activities

Even though you might enjoy walking or running, it is always good to have a variety of exercise options. Variety will help keep you motivated and interested and is also helpful for preventing injury and developing a wider range of physical benefits.

Sometimes it helps to think back to what activities you enjoyed doing as a child or as a young adult. Maybe consider activities your friends are involved with as you will have support when trying it out. There are a wide range of exercise classes and courses available to beginners or ‘women only’ courses that might be worth trying out. Remember – “We don’t cease to play because we grow old, we grow old because we cease to play.”

Check out what is going on in your area

I am often amazed how unaware people are of the facilities/amenities in their own localities. The weekends are a great time to explore your environment and discover new trails, mountains, beaches, parks, forests etc. to try out. Having a variety of options available will help to keep your exercise interesting and prevent you getting bored. Being out in nature is also a great way to add to the enjoyment of your activity. There are also a range of indoor facilities you can explore, gyms, pools, climbing walls (why not!), dance studios, ‘women only’ gyms etc.

Ensure you have the right gear

Having the right gear is essential, particularly in terms of dealing with the weather (if you live in Northern Europe at least!). There is no such thing as bad weather just a bad choice of clothing! Once you have the right clothing (rain jacket in the case of Ireland!) you are all set to go.

I always recommend good footwear for walking and jogging – even if you are walking, a good running shoe is essential. It will absorb the shock from each step you take, thus reducing risk of injury and making your exercise a more comfortable experience.

For this program you will also need the following:

  • An exercise mat
  • Weights (ideally a set of 3, ranging from 1-5kg)

All found in TK Maxx, Argos, sports stores and occasionally in Aldi/Lidl.

Find an exercise buddy

This is one of the best strategies I have found over the years that helps keep people motivated and committed. You are so much more likely to go for a walk on a wet, rainy, dark evening if you have arranged to go with someone that you don’t want to let down. We all know the hardest part of exercise is taking that first step out the door so if you have a reason to do that it will make it so much easier.

Linking in with a group or club can also be very beneficial. Find out what groups or clubs are in your locality and if they have sessions at a level that would suit you. Going for a bike ride with a group helps not only in terms of safety but you are also much more likely to push harder and longer than you might do on your own.

I hope you can start putting some of these steps into action and in my next blog I will discuss the final steps you can take to set yourself up for success with regard to mindset.