{"id":7310,"date":"2018-04-13T10:58:06","date_gmt":"2018-04-13T08:58:06","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=7310"},"modified":"2022-11-29T12:14:56","modified_gmt":"2022-11-29T11:14:56","slug":"start-a-healthy-lifestyle-exercise-plan","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/","title":{"rendered":"5 things to consider when starting your exercise and healthy living programme"},"content":{"rendered":"<p>The most common challenge facing the people I talk to, in terms of their active and healthy living resolutions, is how to incorporate fitness into their lives. They know they need to do something to get fit, but they don't really know how to do it. It can be daunting because of the abundance of information out there. So much so that you may not know where to start.<\/p>\n<div class=\"entry-content-asset videofit\">\n<div class=\"jetpack-video-wrapper\"><iframe loading=\"lazy\" title=\"TRAINING for long distance HIKING\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/LVWYbd4PjnQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<p><strong>Our society surrounds us with so many food choices, most of them processed and unhealthy, that it is easy to get carried away with an increasingly questionable diet.<\/strong>which does not help us to feel healthy. Also, our daily jobs are less physical than they were 100 years ago, so we have more sedentary lifestyles. We know the benefit of regular exercise and healthy eating. However, most of us don't know where to start.<\/p>\n<p>So where do we start? Or is the question...: how do we start?<\/p>\n<p>If you lead a very sedentary life, and exercise in your life simply never existed, we recommend that the first thing to do is to <strong>consulting a doctor and getting approval to start exercising<\/strong>. Your doctor can also give you some useful advice.<\/p>\n<p>Now that we are clear that we want a change in our lives, more active and healthy, try these 5 things to help you get started:<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Contents\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/#1_Toma_la_decision_de_comenzar_a_realizar_ejercicio_y_comer_bien\" >1. Make the decision to start exercising and eating well.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/#2_Escribe_lo_que_haces\" >2. Write down what you do<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/#3_Informate\" >3. Inform yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/#4_Crear_un_plan_sencillo_y_establecer_metas_realistas\" >4. Create a simple plan and set realistic goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/#5_Ejecuta_el_plan\" >5. Execute the plan<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1_Toma_la_decision_de_comenzar_a_realizar_ejercicio_y_comer_bien\"><\/span>1. Make the decision to start exercising and eating well.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Making a decision to do something provides a form of commitment to oneself. Deciding that you need to change behaviour creates new possibilities. When you tell yourself <strong>\"I need to get in shape\".<\/strong>means something. You should mentally answer these questions: When can I train? What exercises should I do? What food should I eat? Make yourself think about the commitment you have just made. Only then can you let go of the past and take steps to move forward.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Escribe_lo_que_haces\"><\/span>2. Write down what you do<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You need a realistic benchmark for your weekly activity. Write down everything you do during the week. This should include work hours, travel hours, leisure time, activities with your son or daughter and anything else you can think of. You should also include what you do on weekends. You should make a list for each day of the week. Here's why.<\/p>\n<p>Some people set important goals, such as training for 2 hours a day. This may be due to the old saying, \"more is better\". However, this is not the case. Knowing your schedule will help you <strong>set realistic goals and will help you find a few hours a week to start exercising<\/strong>. You will have a visual perspective of what you can and cannot do with your routine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Informate\"><\/span>3. Inform yourself<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Most people do not have enough information before starting an exercise programme. So how do we get the information we need? The good news is that we live in the information age. Take advantage of your favourite search engine and learn a little about fitness and nutrition. However, don't overdo it and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don't overdo it with the information.<\/p>\n<p>One option is to hire a personal trainer for a few sessions to help you get started. If you join a gym, there is usually a person in charge of advising gym users. Or join a group that offers an activity that motivates you. Nowadays there is a huge choice in all cities and places.  All this is a way of committing yourself to your exercise programme. Access to a professional is intended to show you the basics of exercise and healthier eating. It can also be safer to learn how to perform the exercises (especially if you have not exercised for a while) with the advice of a specialist.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Crear_un_plan_sencillo_y_establecer_metas_realistas\"><\/span>4. Create a simple plan and set realistic goals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Keep it simple! Following a simple plan on a hectic schedule is much easier than following an elaborate plan. You should have a plan of the days you want to exercise and a goal to change your eating habits over the next few weeks. For example, I will work out for half an hour for 3 days this week. I will eat a little less at each meal. Simple is success<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Ejecuta_el_plan\"><\/span>5. Execute the plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Now that you have a plan, all you have to do is follow it. This is another big step. You need to look at your plan every day when you wake up. You need to be mentally prepared for the big day ahead. Having your daily planner handy will help you reach your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for the good. No matter what you have accomplished, this will be the hardest (and most rewarding) step.<\/p>\n<p>I hope these things will help you to start a new, healthier, more active, physically and mentally fit life. Life is full of decisions, knowing your commitments, getting information, planning and executing. Try these approaches and you will see that having your own training and nutrition programme is not as complicated as you think.<\/p>\n<p><span style=\"font-size: 14pt;\"><strong>READ ALSO:<\/strong><\/span><\/p>\n<ul style=\"list-style-type: disc;\">\n<li><a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-training\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-size: 18.6667px;\"><b>Training for the mountains &gt;&gt;<\/b><\/span><\/a><\/li>\n<li><a href=\"https:\/\/travesiapirenaica.com\/en\/montana-outdoor-therapy\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-size: 18.6667px;\"><b>The mountain as therapy: 5 benefits of the outdoors&gt;&gt;&gt;&gt;.<\/b><\/span><\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"The most common challenge faced by the people I talk to, in terms of...","protected":false},"author":1,"featured_media":7316,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-7310","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/04\/jeremy-lapak-553145-unsplash.jpg_760x500.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/en\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"jDjDOzPiSt\"><a href=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/\">5 cosas que debes tener en cuenta para comenzar tu programa de ejercicios y vida sana<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/en\/start-a-healthy-lifestyle-exercise-plan\/embed\/#?secret=jDjDOzPiSt\" width=\"500\" height=\"350\" title=\"&#8220;5 cosas que debes tener en cuenta para comenzar tu programa de ejercicios y vida sana&#8221; &#8212; Traves\u00eda.\" data-secret=\"jDjDOzPiSt\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n<\/script>\n"},"taxonomy_info":{"category":[{"value":707,"label":"Entrenamiento"}]},"featured_image_src_large":["https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/04\/jeremy-lapak-553145-unsplash.jpg_760x500.jpg",760,500,false],"author_info":{"display_name":"Traves\u00eda Pirenaica","author_link":"https:\/\/travesiapirenaica.com\/en\/author\/travesia-pirenaica\/"},"comment_info":0,"category_info":[{"term_id":707,"name":"Entrenamiento","slug":"entrenamiento","term_group":0,"term_taxonomy_id":707,"taxonomy":"category","description":"Entrenamiento en monta\u00f1a","parent":2946,"count":20,"filter":"raw","cat_ID":707,"category_count":20,"category_description":"Entrenamiento en monta\u00f1a","cat_name":"Entrenamiento","category_nicename":"entrenamiento","category_parent":2946}],"tag_info":false,"jetpack_featured_media_url":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/04\/jeremy-lapak-553145-unsplash.jpg_760x500.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/posts\/7310","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/comments?post=7310"}],"version-history":[{"count":0,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/posts\/7310\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/media\/7316"}],"wp:attachment":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/media?parent=7310"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/categories?post=7310"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/tags?post=7310"},{"taxonomy":"series","embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/series?post=7310"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}