Exercise for beginners: Start small to develop healthy habits

Experts say the key is to choose activities you enjoy so you'll want to make exercise a habit.

Making a resolution to get healthy in the new year is easy to make, and hard to keep.

Exercise can help most people lose weight, as well as increase muscle tone. But y

ou have to establish exercise habits if you want to see benefits. That's the word from Angie Asmann, a personal trainer and owner of NuFIT for You in Quincy.

It's been ten years, but Asmann says she still remembers what it was like to take the first step towards a healthier life.

"I was in a group fitness class and took that step to walk in," Asmann said. "I was scared. I was embarrassed but the instructor made me feel comfortable. I weighed a hundred pounds more than I weigh right now. It took me four years to lose the weight to feel better."

Now as a personal trainer Asmann says the key to building fitness habits is setting realistic, attainable goals. That means starting small. Click here to watch Asmann talk about taking baby steps to better health.

"Let's say right now you're not doing anything," Asmann said. "Just move today more than you did yesterday."

Asmann says that could mean anything from walking, to easy, low impact jumping jacks. Once you've made the commitment, make a plan. Click here to watch easy exercises with Asmann from KHQA This Morning.

"You don't go on vacation to just drive around," Asmann said. "You make a plan. Make a plan to accomplish your goals?"

Remember, your own unrealistic expectations can tank any fitness goal. Click here to hear more from Asmann on expectations from any exercise plan.

"We see all the people hitting the gym hard the first couple of weeks in January," Asmann said. "Then by the third week they start to fall off, and most of the time its because they did not have realistic expectations to begin with. You need to remember it's going to take at least six to eight weeks to really see some measurable differences in your body. In the beginning, you need to not pay attention to the scale. Instead ask yourself, how do you feel? Are you sleeping better? Do you have more energy" Is everything in your body working better? That's what you need to focus in in the beginning."

"Eating right and exercising works," Asmann said. "But you have to hit it every day and stay committed."

There are plenty of different exercise choices from walking to biking. Experts say the key is to choose activities you enjoy so you'll want to make exercise a habit.

For heart health, the American Heart Association recommends at least 30 minutes of moderate physical activity, such as walking, on most days of the week.

Set workout goals. But, make sure the goals are realistic. Many beginners make the mistake of starting out too aggressively. When you start out too aggressively, youâ??re more likely to give up because it's hard to keep up with or because they don't see results right away. Experts say the most important thing is to develop new, yet practical exercise habits that you can stick with for a lifetime.

NuFIT for You is hosting an open house especially for beginners Saturday, January 4 from 7:30 to 2:30 p.m.

This event is open to the everyone and new customers will be entered into a raffle to win a FREE month of classes! Click here for information on the open house.

11:30 a.m. Belly Dancing
12:30-1:15 p.m. Taste of NuFIT - come see what we have to offer and try a few things out!
1:30-2 p.m. TRAINING WHEELS â?? an Intro to indoor cycling event with Angie Asmann
2-2:30 p.m. Beginner Pilates

Everyone can enjoy free beginner courses or just get a look around.