Five steps to kickstart your fitness routine and crush your goals
You know you need to move more for your physical and mental wellbeing. You want to crush your exercise goals. But how do you even get started? Here are five things you can do today to build healthy exercise habits over time.
A recent global study has shown that just one physical activity day a week can lower your mortality risk by 35%.
Discovery Vitality biokineticist Mari Leach says, "Just 30 minutes of moderate exercise, like walking or running, improves physical health, helps you sleep better, reduces stress and anxiety, and boosts your mood."
The most challenging part of exercise? Taking the first step. Pick one of these as your starting point and you'll be set to get going.
- Set a goal you can achieve
Whether you're a beginner or a pro, set a goal that's realistic for your fitness level. Find what works for you, even if it's a lunchtime walk around the house or a 30-minute workout video. Set yourself up for success by finding an activity that's easy to achieve. You'll feel good when you reach your goals, and it will motivate you to keep moving. - Plan time to exercise
The best way to stick to a workout routine is to make time for it. Make an action plan where you decide when, where and how you will exercise.
Identify any obstacles that may come in your way, and plan around them. For example, switch off your electronic devices, tell your colleagues you're taking a workout break, and give your children an activity to keep them busy. Better yet, involve them in your exercise routine! - Join a gym
The best way to stick to your routine and train uninterrupted? Join a gym. There's just no other place to inspire you, push you and keep you on track with your goals. What's more, the focus, competition and sense of community you get at a gym is a great motivator to keep going.
Plus, Vitality members can now join the gym, save 75% every month for a club membership, and pay an amazing flat activation fee of only R499 for any gym membership at any Virgin Active or Planet Fitness.
Now that's an awesome reason to move! - Embrace digital and hybrid fitness options
A great way to kickstart your physical activity is with workout videos, like the free ones you can find on the Vitality Home-Workout Channel. You can also join an in-person or online class through hybrid fitness platforms like:
- bounti, a unique rebounding fitness programme that combines jumping on a rebounder (mini trampoline) with strength and conditioning classes.
- JEFF, a health and wellness platform where Vitality members can earn Vitality points for online workouts.
- Octiv, the app that connects you with boutique fitness facilities across the country.
- Strava, the app that connects millions of runners and cyclists through the sports they love.
- Zwift, the app that makes indoor cycling fun.
You can also join the Team Vitality Running and Team Vitality Cycling communities on Strava for free and run and ride with people from across the world. While you can go hard at the gym, remember to be kind to your body by giving it enough rest and tender loving care. Make sure you put lots of love into your body with nourishing, healthy foods and by choosing healthier meals when you eat out or dine in.
- Use technology to track your progress
A groundbreaking global study by Wits Sport and Health (WiSH) and Discovery Vitality reveals that fitness devices have changed the way we do health and fitness forever.
A good smartphone app or a fitness device can tell you when you've been sitting for too long and remind you to move. It can help you track your steps and workouts, and increase your goal as you get fitter and stronger. Some devices even come with built-in workouts that you can do anywhere, anytime!
Finally, accept that the journey is part of the reward
At Discovery Vitality, we understand that making healthy choices isn't always easy. That's why we love rewarding you for living a healthier and active lifestyle.