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The mistake that most people make when trying to improve their health and fitness is that they aim too high. Their objective is often to try and transform their bodies into these athletic specimens that they see on magazine covers when they are currently barely able to make it up the stairs.

 This is particularly apparent when running. Lots of people give up on running because they find it horrible. And they find it horrible because they push themselves too hard – they run too fast and too far because they want to become top runners or they want to burn thousands of calories.

But the best approach to running is to first simply focus on becoming better at running. Better yet, you should learn to like running. 

To do this, you should go for shorter runs to begin with and you should take them more slowly. Go for a light jog through a scenic area and come home as soon as you stop enjoying it. Do this regularly enough and you’ll eventually start to enjoy and look forward to those runs. This is when they can start to transform your fitness and your lifestyle. 

Running once or twice a week even just gently like this will help you to train your heart. The difference this can make to your happiness and health should never be underestimated. When you run, you will specifically be strengthening and enlarging the left ventricle. The end result is that your heart will be able to pump more blood around the body with fewer beats. In turn, this means that your crucial ‘resting heart rate’ metric will slow down. Your heart will beat less as you train, which in turn will result in your sympathetic tone being better. In other words, you will be less stressed all of the time and your heart will be far less prone to hypertension. 

But running might not be for you. This might be beyond you. Another great type of exercise to start up then is resistance training AKA weight lifting. 

Weightlifting can transform your life and this is something that far more people should consider. 

Many women – and in fact many men as well – will turn away from the idea of weight lifting because they don’t want to become overly bulky or muscular. The point that these people are missing, is that it is impossible to ‘accidentally’ become too bulky or muscular. Arnold Schwarzenegger did not get to his size by accident! Rather, in order to get to that kind of size, you need intensive training and work. 

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A more moderate training program will simply give you tone, power and greater control over your body. And guess what? Building muscle will help you to lose a lot of weight because simply having muscle will increase your metabolism to the point that you’ll be burning more calories even as you sleep. Oh, and it also gives you the ideal proportions you want. 

A great training program for beginners to try is PPL – Push Pull Legs. That means you train all pushing movements one day, all pulling movements another and then legs on the third day. Again, don’t push yourself too hard too fast. Focus on enjoying the training and just using your body in new ways.

You are not an athlete and there’s no rush here. There’s no reason to push yourself beyond what you find enjoyable. 

Finally, note that you also need to be more active the rest of the time. Two or three one hour sessions a week will not make up for a sedentary lifestyle. So start to incorporate walking into your routine – this is a fantastic way to burn an extra 2-300 calories a day and that amounts to 1,000 to 1,500 calories a every work week! 

Likewise, consider taking up a class, be that martial arts, dance or something else active that will get you into shape.