How To Ease Back Into Shape This Spring

Train with others at your fitness level.

Take it easy  If you’ve let yourself become a total slug, gradually ease back into training. For 20 minutes, three times per week, simply think about exercising. After a month, increase to the talk stage, telling everyone that you intend to join a health club. 

Train with others  Find other people at your level of fitness; fast-food outlets and smoky bars are great places to look. Set up a twice-weekly meeting schedule with your fitness buddies, during which you will earnestly discuss the need to get into shape.

Choose activities you enjoy  You’re more likely to stick with a program if it fits your personality and energy level. Activities popular with would-be exercisers include playing checkers, texting, and getting a pedicure.    

Monitor your exertion level  Use the perceived exertion scale to make sure you’re not overdoing it. The scale ranges from zero (no exertion at all) to 5 (difficult but sustainable) to 10 (maximal exertion). Someone in your condition should aim for a minus 3.

Don’t push your schedule  When things get busy, don’t try to complete your entire workout at once. Consider doing three jumping jacks at lunch and then two pushups a week later.

Post reminders  Place motivational sticky notes on your mirror: “Doc says fifth heart attack would be bad for me” or “Gotta get back down to size XXL.” 

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