A Beginners Guide to Exercising

Where do you start if you want to work out? Take that first step. When I moved to a more rural community than an urban one in high school, I decided to go on long walks and listen to the radio on a Walkman. When a song I loved pumped me up, I would run through the duration of it. I did this with a few songs and formed a habit. By my senior year of high school, I made strides running cross country. I make sure to jog or walk daily. This is my story about how I became a runner, and it was one decision I made and formed habits over time. Here is how you can start exercising.   

Set Reasonable Goals   

Start gradually and accelerate slowly with all that you do. Allocate yourself an abundance of time to warm up and cool down with leisurely walking or delicate stretching. Find the best time for you; even just 30 minutes a day is fine. A sensible goal of losing weight is at a pace of one or two pounds a week. Create a habit of drinking more water because you will need it. For me, I started slowly and worked my way up.  

Maintain Consistency   

Persistence is key. Find an exercise routine and what works for you. Work in the busy day tips and walk with co-workers. Try a different exercise routine every few weeks. You will want to track your goals to stay motivated and think of the bigger picture. If you lose inspiration, set additional goals, or attempt a new workout. Taking a class at the gym and even going with a friend could help, too. For me, every time the song came on, I would run. I picked a few other songs.   

Accept Being Uncomfortable   

Forming new habits, especially healthy ones, are accessible but challenging. If you switch from taking the stairs instead of the elevator, that can be an adjustment. Walk or ride a bike rather than drive whenever you can. Sore muscles and fatigue will be common symptoms. This feeling is expected, and people will have to comply with it. Know your body. I accepted the fact that sometimes this would hurt.  

But Know When to Take a Break   

You will figure out how your body responds to different situations. Slow down and take a breather if you feel soreness, shorter breath, dizziness, or nausea. You may be forcing yourself too much. Overreaching can happen when your activity becomes extreme for what your body is used to, and performance drags consequently. Respond to your body's clues and know when to slow down. For me, I would slow down and walk when I got side cramps.  

Have Accountability    

Sharing your goals and being honest with others is the way to go. Make a friend, significant other, or co-worker your accountability companion and encourage each other by swapping healthy food tips, shipping motivational quotes, and checking in to see how each other feels or maintains their goals. Someone who can help you achieve your goals makes them easier to accomplish. For me, I told people about this habit, and they would ask me how I was holding up.  

At WSi, we value working out in the morning, after work, or even a few co-workers going on a walk together during our lunch hour. (Some even answer candidate and client phone calls while taking a stroll.) 

Halloween Health and Safety Tips

For many people, autumn events like Halloween and Harvest Day are fun times to dress up in costumes, go trick-or-treating, attend parties, and eat yummy treats. These events are also opportunities to provide nutritious snacks, get physical activity, and focus on safety.

Check out these tips to help make the festivities fun and safe for trick-or-treaters and party guests.

Going trick-or-treating?

Swords, knives, and similar costume accessories should be short, soft, and flexible.

Avoid trick-or-treating alone. Walk in groups or with a trusted adult.

Fasten reflective tape to costumes and bags to help drivers see you.

Examine all treats for choking hazards and tampering before eating them. Limit the amount of treats you eat.

Hold a flashlight while trick-or-treating to help you see and others see you. Always WALK and don't run from house to house.

Always

test make-up

in a small area first. Remove it before bedtime to prevent possible skin and eye irritation.

Look both ways before crossing the street. Use established crosswalks wherever possible.

Lower your risk for serious eye injury by not wearing

decorative contact lenses.

Only walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.

Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.

Eat only factory-wrapped treats. Avoid eating homemade treats made by strangers.

Enter homes only if you're with a trusted adult. Only visit well-lit houses. Don't stop at dark houses. Never accept rides from strangers.

Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.

Expecting trick-or-treaters or party guests?

• Provide healthier treats for trick-or-treaters such as low-calorie treats and drinks. For party guests, offer a variety of fruits, vegetables, and cheeses.

• Use party games and trick-or-treat time as an opportunity for kids to get their daily dose of 60 minutes of physical activity.

• Be sure walking areas and stairs are well-lit and free of obstacles that could result in falls.

• Keep candle-lit jack o'lanterns and luminaries away from doorsteps, walkways, landings, and curtains. Place them on sturdy tables, keep them out of the reach of pets and small children, and never leave them unattended.

• Remind drivers to watch out for trick-or-treaters and to drive safely.