1. Make a plan

To form any habit, you need to decide what and how you will do it. Idle thoughts that it would be nice to practice exercises daily will not lead to concrete actions. Set a clear goal – say, set aside 15 minutes for exercise every morning. Add exercise to your daily schedule and set a reminder on your smartphone.

Stretching exercises should be included in a short workout. Forward bends and stretches with raised arms will do. For the back, the “cat” works well: get on all fours, arching your back in an arc and lowering your head, and then bend in the opposite direction. After stretching, you can move on to strength exercises: squats, back bike, push-ups. The program should be designed taking into account your state of health. For example, with sore knees, it is undesirable to jump on elevations – sudden movements can increase pain. For a truly energizing workout, do it in a well-ventilated area or outside.

Summer is a great time to start exercising outdoors. And the federal project “Sport is the norm of life” of the national project “Demography” will allow you to train close to home. Thanks to him, modern sports grounds, sports palaces, swimming pools, sports and recreation centers appear. In total, 370 sports facilities have already been built as part of the federal project.

You can not only train, but also prepare for the implementation of the TRP standards. The test program, for example, includes running for short and long distances, swimming, throwing sports equipment, and shooting. 17.9 million people have joined the TRP movement, and more than 10.8 million members have already begun to comply with the standards. To pass the test and receive a badge of distinction, you need to register on the TRP website and apply in your personal account.

Start preparation

2. Start with a warm-up

Start morning exercises with a warm-up
Image: Andrey_Popov / Shutterstock

Any workout should begin with a warm-up – unheated muscles easier injury, they tire faster and take longer to recover. Tilts of the head to the right and left, rotation of the shoulders, circular movements of the pelvis and other similar exercises will do. Do them slowly and in the process try to breathe deeply and evenly.

You can start warming up already in bed: stretch, shake your hands, raise your pelvis. Take a few minutes to warm up, and then move on to the main exercises – stretching and strength training.

3. Don’t overdo it

It is not necessary to arrange a long workout after waking up. 10 minutes in the morning, afternoon, and evening can provide almost as much benefit as one 30-minute exercise session. If you expect impressive results right away, you will quickly be disappointed, and short sessions will help you gradually get into a rhythm and make exercise a habit.

Do stretching exercises slowly, without jerking. A pleasant tension in the muscles is quite normal, but a sharp pain should not be endured – this is a signal that you need to stop and change your position. Between strength exercises, add short breaks up to 10 seconds. When you have completed the entire complex, sit on the floor in a comfortable position and breathe deeply.

4. Prepare a light breakfast

Morning exercise and light breakfast - a great combination
Image: Arturs Budkevics / Shutterstock

If you feel uncomfortable exercising on an empty stomach, start your morning with a light breakfast. Within an hour before training, you can snack on whole grain cereal, banana, yogurt, or drink a glass of low-calorie milk. Try not to overeat: exercise is unlikely to bring pleasure if you feel heaviness in your stomach.

Strive to eat at the same time every day. So will appear a conditioned food reflex that affects the secretion of gastric juice, which means that nutrients will be better absorbed.

5. Keep a sleep schedule

Sleep deprivation affects concentration and attention. In addition, he leads an increase in blood pressure and an increase in heart rate, which gives an additional load on the heart. And if you give in to the temptation to spend another five or ten minutes in bed after the alarm goes off, you can not start exercising at all. To sleep well, stick to simple rules:

  • Sleep 7-9 hours every night.
  • Go to sleep at the same time on weekdays and weekends.
  • Avoid late dinner. The last meal should be 2-3 hours before you go to bed.
  • Tune in to sleep: do not sit up at the computer and do not work late.
  • Avoid alcohol and drinks that are high in caffeine in the evening.
  • Ventilate the bedroom before going to bed. The room should be cool – no higher than 20 degrees.

6. Find like-minded people

If you find it difficult to find intrinsic motivation, connect your family or friends to charge. They will help not to succumb to a bad mood and laziness. When you have agreed that you will go to train on the sports ground in the morning, it is not so easy to refuse a meeting at the last moment. If a friend lives far away, you can do exercises via video communication – this will help to establish a routine and support your communication.

To gain support, share your idea on social media. For example, you can set yourself a monthly challenge and post reports on your progress every day. Subscribers’ comments will encourage and motivate – and then charging will become a habit.

Working out together spurs healthy competition and helps you perform better. And to get extra motivation, you can prepare for competitions with your friends. For example, take part in the “Cross of the Nation” or “Ski Track of Russia” – these competitions are implemented by the federal project “Sport is the norm of life” of the national project “Demography”. Anyone can join them, regardless of age and level of physical fitness. The organizers provide for several distances, so that each person chooses the one that he can handle for sure. Participation is free, and for registration you will need a passport or birth certificate, compulsory medical insurance and life and health insurance policies against accidents, as well as a certificate of admission to competitions. You can follow the schedule of events on the website of the project “Sport is the norm of life”.

The initiatives of the federal project create conditions for all categories of the population to get involved in sports – already 49.4% of Russians are involved in regular classes. You too can join the wellness movement.

To learn more

7. Learn to enjoy charging

Turn on energetic music – it will cheer you up and encourage you to move more actively. Learn new exercises and choose what you like best. If classical exercises are bored, take a closer look at yoga. And if you want something dynamic and energetic, try aerobics or go for a short run.

Try to move more during the day – for those who last trained at school, you can set a goal to walk 10 thousand steps daily. This is a conditional indicator, but it is easier to record the results this way. With every kilometer traveled and exercise done, your physical form will improve, and gradually sport will become your norm.