When you start a new exercise regimen, slow and steady is the best way to make it a part of your lifestyle. It’s important to set realistic expectations and attainable goals. When the Avagliano family started their exercise regimen, the first trainer was too ambitious. Just like changing diet behaviors, adding in an exercise plan takes time. It’s important to be patient and build up your endurance to prevent injury and burnout.
Remember: Your time spent in the gym is not the only time you can work on being fit. Any chance you get to move is a chance to burn some calories: walking your dog, taking the stairs instead of the elevator, gardening, doing housework and running around in the playground with your kids all count!
Even working out ten minutes at a time is fine. Guidelines recommend adults get 2 hours and 30 minutes of moderate aerobic activity (i.e. brisk walking) or 1 hour and 15 minutes of vigorous intensity aerobic activity (i.e. running or jogging) every week and 2 days of muscle strengthening activities on 2 or more days a week.
Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.