How to Tell Your Dog No

One of the first lessons your puppy or dog should learn is that “no” or “leave it” means to stop doing what it is she is doing before she hurts herself, hurts you or someone else, or destroys property. This command will help your dog learn a little self-control and make her a good member of the household.

Steps

Teaching Your Dog the Command

1. Show your dog the behavior. The goal of teaching your dog any command is to help her associate the command with the desired behavior while strengthening the connection with positive reinforcement. To teach her “no” or “leave it,” begin by showing her the behavior you want.
   
   • For example, show her a treat in your hand, and then say “no” before closing your fist around the treat. Let her sniff and lick at your hand, but don’t give her the treat. Once she stops trying and turns away, offer her plenty of praise and provide a treat from your other hand—not the enclosed one.^[1]
   • Use a stern voice to issue the command, but don’t yell or otherwise make your dog think you’re punishing her. Use a neutral, stern voice as opposed to the happy voice you usually use with your dog, so she doesn’t mistake the command for positive reinforcement.
2. Have patience. You can anticipate repeating this exercise ten times or even more before your dog understands that she gets the treat by leaving your closed hand alone.^[2] Stay patient with the process, and always offer plenty of praise when she eventually leaves the closed hand alone (shows the desired behavior).
   
   • Space the trials out as well to stop both of you from getting frustrated. Try a few times a day over the course of several days.^[3]
3. Watch your body language. Your dog will understand body language just as much as a command. Stand tall and issue the command in an authoritative voice, but don’t try to scare your dog. You want her to want to understand and obey the command instead of simply frightening her.
   
4. Teach your dog to look at you to earn the treat. You don’t just want your dog to leave the object alone, but you want her to turn her attention to you when you issue the command. This will allow you to tell her “no” to stop a behavior but then also “come” in case the object you want her to leave is dangerous, for instance. Once she understands that “no” means to leave the object alone, you can add more complexity to the command to turn her attention to you.
   
   • Instead of immediately offering praise when she turns away from your enclosed fist, don’t say or do anything. Since this isn’t what she expects to happen, she’ll look up at you for instruction. As soon as she does, offer the praise and the treat (still from your opposite hand).^[4]
   • Repeat the exercise until your dog immediately looks up and makes eye contact with you when you say “no” instead of staring at your fist for several seconds before looking to you. This may require lots of repetitions—up to forty or fifty.^[5]
   • You can make her focus and show even more self-control by slowly increasing the amount of time she needs to keep eye contact with you before offering the praise and treat.^[6]
5. Teach your dog to obey the command with the treat on the floor. “No” is easier when your dog can’t reach the treat anyway (when it’s in your fist). The next step is to place the treat on the floor with your hand guarding the treat rather than completely enclosing it.^[7] You may have to start with your hand completely around the treat, but over several repetitions, begin lifting your hand until she stops when you say “no” even with the treat in the open.^[8]
   
   • To help make this successful, use a treat she likes but doesn’t love on the floor. Reserve her favorite type of treat for when she leaves the one on the floor alone.^[9] Be very consistent with the positive reinforcement.
   • Remember that you should wait to provide the treat until your dog looks at you when you say “no.”^[10]
   • The process will require patience and lots of repetitions.
6. Practice out in the real world. The final test for your dog is to ensure that she can still repeat the behavior in a less controlled environment. Begin using the command in a variety of other settings instead of just in the home. Tell her “no” outside while other exciting things are going on. When she regularly obeys under these circumstances, that’s when you know she has full command of the order.
   
   • For instance, hide a treat along your walking path before you actually take your dog out for a walk. When she gets a whiff of it and begins heading toward it, issue the command and keep walking. If she pulls at her leash toward the treat, then stop out of range. Wait for her to stop pulling and to look up at you, then offer plenty of praise and give her a treat from your pocket—not the one you planted.^[11]
7. Reduce the dependence on treats. As your dog begins obeying the command regularly, decrease the instances where you provide a treat while still providing all of the praise for obeying the order. She will continue to obey even if you only provide a treat once every four or five times she responds to the command as long as you remain consistent with the other aspects of positive reinforcement.
   

Taking Additional Steps to Help Your Dog

1. Give your dog plenty of exercise. A rambunctious dog full of pent-up energy is much more likely to disobey or have self-control issues. Aim to give your dog a thirty-minute walk each day at a brisk pace for active breeds.^[12]
   
2. Remove the offending item or source of behavior. You simply cannot always be around to tell your dog “no,” so set her up for success by removing the items she’s not supposed to get into. Put plants and fragile items on high shelves, keep shoes behind a door, and keep clothing off the floor.
   
   • This is also a great precaution to take when you are home and your dog is still learning the trick, as they won't always obey the command just yet.
3. Distract your dog. Once your dog understands and obeys “no,” then she’ll know to resist the temptation of the forbidden object, but only for a short time. Rather than telling your dog “no” over and over, try to distract her with something else, such as her favorite toy or a walk.^[13]
   
   • For instance, say your dog consistently keeps trying to get up on the couch. Rather than saying “no” over and over all afternoon, say it once. Then say, “Where’s your toy?” Proceed to go get her favorite toy and toss it or play tug-o-war with it for a moment. Her attention will shift away from the sofa.
   • Distraction is another great step to take while your dog is still learning the "no" command. Make sure to interrupt your dog before she actually displays the undesired behavior—when she sniffs at the couch or paces in front of it, for example. Otherwise, she might begin to associate you playing with the toy with her as praise for the behavior.
4. Use prevention techniques. While your dog is still learning or if she’s having trouble with consistency, then you can also use prevention measures. If it is furniture that is a problem (for instance), look for dog repellent sprays such as orange oil or bitter apple and spray around the vicinity of the furniture or objects that the dog seeks out.^[14]
   
   • Make sure to check an inconspicuous spot on the object first to make sure the repellent spray doesn’t damage the item.
   • There are also electrical mats or chargers that you can place on or around items. If your dog comes in the vicinity (shock collar type) or touches the object (direct contact type), the mat or charger will give the dog a slight shock to deter him from coming in contact with the article.
5. Teach your dog associated commands. While “no” is a good preventative command to teach your dog, it might not always apply, especially if your dog proceeds to follow through with the behavior anyway. For these instances, it helps also to teach your dog other associated commands that you can use to help her understand the behavior you expect from her.
   
   • For instance, if you tell her “no” before she runs across the yard, but she runs off anyway, then it’s beneficial for your dog to respond to a command like “come.” You can begin teaching this command by saying it before making your dog chase you and then offering positive reinforcement.^[15] You can find more information on teaching your dog this command at How to Train a Dog to Come
   • Similarly, teaching your dog “down” if she jumps up on people after being told “no” can also help. To do so, completely ignore her as she jumps up on you except for issuing the command “down,” and then give her plenty of treats and praise as soon as all four of her paws are back down on the floor.^[16] This is more effective than pushing her off, which she can mistake for play.

Video

Tips

• Don't just repeat "No, no, no" if your dog isn't listening to you. This will just teach your dog that "no" doesn't mean anything, and your attempts to tell your dog to stop doing something will become nothing but background noise.
• If you have more than one dog, make different "no" words for each of them. Even if you direct the "no" at a particular dog by saying "Fido, no!", Fluffy may not understand that the "no" isn't meant for her.
• Instead of “no," try to think of a command that tells your dog what you would like him or her to do. If your dog goes to chew something inappropriate, try teaching your dog to get a dog toy when you ask "Where's your toy?" If your dog runs to jump on people when they enter the house, have the dog “sit." This works especially well because it replaces a negative behavior with a positive one.

Warnings

• If you wait until your dog has already done the bad behavior, or try to scold your dog after the fact, the dog will not associate the two things. Getting in the trash was fun. Being yelled at was not. There's no connection.
• Never hit or otherwise hurt your dog to discourage an unwanted behavior. It may result in the dog being afraid of you.

Related wikiHows

• Teach Your Dog to Drop It
• Train a Dog to Come
• Walk a Dog
• Find a Lost Dog
• Care for a Neglected Dog
• Play with Your Dog
• Be a Good Dog Owner

References

Quick Summary

1. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
2. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
3. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
4. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
5. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
6. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
7. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
8. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
9. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
10. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
11. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-leave-it
12. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/exercise-dogs
13. ↑ Behavior Problems of the Dog and Cat 3: Behavior Problems of the Dog and Cat. G.M. Landsberg, W. L. Hunthausen and L. J. Ackerman. Elsevier. 2013
14. ↑ Behavior Problems of the Dog and Cat 3: Behavior Problems of the Dog and Cat. G.M. Landsberg, W. L. Hunthausen and L. J. Ackerman. Elsevier. 2013
15. ↑ http://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-come-when-called
16. ↑ https://www.aspca.org/pet-care/virtual-pet-behaviorist/dog-behavior/teaching-your-dog-not-jump-people

source How to of the Day https://ift.tt/zmiUsdH

How to Feel Confident

You might have already read and learned how to be confident, but what if you still don't feel all that confident? Sometimes it takes your emotions a little bit of time to catch up with your behaviors, but you can help to move the process along. Perhaps all you really need is some working out and dressing up to feel better, or maybe you can start with thinking positively and smiling more often. In any case, feeling confident is definitely a continuous process that, when achieved, will improve your quality of life immensely.

Steps

Help Building Confidence

Sample Ways to Overcome Shyness

Sample Ways to Overcome Shyness

Sample Ways to Build Confidence

Sample Ways to Build Confidence

Tricking Your Brain

1. Think positively. When it comes down to it, reality is perception. If you feel confident, you are. If life is falling apart around you but you don't notice, it's not really falling apart, now is it? So get on thinking those happier thoughts! You're not deluding yourself one way or another -- don't worry that you're being silly for thinking positively -- you're just taking control.
   
   • When you catch yourself thinking negative thoughts about yourself, tell yourself to stop. It has been shown that simply telling yourself to stop can help break negative thought cycles. You can also try to reframe your thoughts. For example, if you think that you are fat, reframe it in a less negative way such as "I'm unhappy with my weight. What am I doing about it?" It doesn't have to be all sunshine and rainbows; you just have to be less hard on yourself.
   • Positive thinking leads to a positive, more confident disposition. When you think negatively about yourself it becomes habit and all of a sudden you're thinking negatively about everything. You become gossip-y and complain-y and one of those people that is always putting something else down.
   • Allow yourself to be excited about who you are, undeterred by the limits your parents, community, or job may place on you.^[1]
2. Be grateful. Alright, so you've read the How to Think Positively article, too, and you're still at a loss? Then just start with being grateful. The more things you realize you have going for you the more you can sit back and go, "Huh. I guess life is pretty darn okay." The only sad part is it isn't!
   
   • Seriously. You probably have clothes on your back, talents, people who love you, and a future, just for starters. That's the stuff most people have -- what else do you have that's unique to you?
3. Smile. There's a ton of arguments on thought and behavior and what comes first. Turns out your mind actually takes cues from your body. So get to tricking your mind and smiling! ^[2]
   
   • Smiling releases endorphins and serotonin. If you force a smile, you will literally be happier. Not look happier, not seem happier, be happier.
   • Smiling reduces stress, lowers your blood pressure, and improves your immune system.
   • Smiling makes us more attractive to others.
   • Happier people are, generally, more confident. That's the idea here. No room for worry when it's all good!
4. Switch up your environment. Think about the person you are at home, the person you are at school, the person you are at work, the person you are at your favorite cafe, etc. You probably don't act the same in all environments. Odds are that there's an environment or two where you feel more comfortable and more confident. So if you're in a place where you don't feel confident, get up and move! If you can't move to an environment where you feel more confident, simply recognizing that you feel less confident because of the environment can improve your outlook.
   
5. Use visualization and deep breathing. This is something you can do at anytime.
   
   • Visualize yourself doing awesome and it all going well. When you expect success, you might just get it. But when you expect to fail, you will.
   • Take a deep breath. When we breathe too quickly, our heart rates go up and our brains can enter "fight or flight" mode. You're just making yourself more nervous. Because you are not facing a physical threat, there is no need for this.
6. Self-talk. Look yourself in the mirror and persuade yourself that you are you and that you are brilliant. Convince yourself that there is nothing for you to hide from except yourself. Make fierce and confident poses in the mirror, this will help you think positive!
   
   • While this mantra can still make you feel more confident, try reciting other phrases like “I believe in myself” or “I am enough.”

Working from the Outside In

1. Dress sharp. How would you feel if you walked into a fancy restaurant in your penguin pajamas? You would probably feel pretty self-conscious and awkward. Now how would you feel if you walked into the same place dressed in your Sunday best? Though the clothes don't make the (wo)man, they can make him/her feel like a million bucks.
   
   • It's a lot easier to feel good about ourselves when we think we look good. So take a shower, do your hair, wear clean clothes, and wear deodorant. Don't feel the need to bust out the prom attire, but do put a little effort in to feel put together.
2. Be aware of your posture. Find a room or an area full of people. You can probably spot the unconfident people based their posture. Less confident people are likely a little slouched over or looking down. In fact, just mimicking them can put you in a more unconfident mood. So don't do it! Keep your chin up, your shoulders back, and walk like you own the place.
   
3. Work out. When we work out, we look better. When we look better, we feel better. But then there's also that working out releases endorphins, makes us feel productive, gives us energy, and basically just puts a pep in our step.
   
   • You don't have to be a marathon runner to reap the benefits of exercise. 30 minutes a day (even broken up into smaller chunks) is all you need to hop on the health train.
4. Wear color. There's a reason we wear black when we mourn: it reflects our mood. Humans associate color with mood. If you're feeling a little down, throw on something bright. The little spike in pizzazz could be all your confidence needs.
   

Practicing, Practicing, Practicing

1. Do something you're good at. When we do things we're good at, we feel a sense of pride and accomplishment. Confidence stems from there. And not only do it, but do it often. It'll remind you how awesome you are.
   
   • Being good at something, mastering a skill, gives us personality, gives us something to talk about, and makes us interesting in addition to giving us a sense of fulfillment.
   • Make sure to try things that are new to you as well. Trying new things helps you to build new skills and discover more about who you are. This will help to build your confidence.
2. Talk to everyone. Part of lacking confidence comes from not really understanding people. To get around this, talk to everyone. Even if it's just small talk, talk to everyone. Here's what you'll probably learn:
   
   • Most people are friendly enough. They're not out to get you or to judge you. In fact, they'll probably enjoy talking to you and you to them.
   • Most people don't like initiating either. They'll open up if you make the first move. They're just as nervous as you are to put yourself out there.
   • People get cliquey. They stick to what they know and they don't like to deviate much. This is boring. Don't do it. You'll learn so much more from people who are different than you.
3. Keep talking to everyone. The more you talk to people the less scary it gets, the less you're concerned with what they think of you, the less you'll think about how great everyone is and the more you'll realize that most people are completely average. When no one else is a big deal, you have no reason to care so much about how you come off.
   
   • And the more you talk to people, the more you'll get down this socializing thing. It can be pretty intimidating, but won't be after 100 times of the exact same small talk you find over and over. If you don't know how or where to start, you can read How to Be Extroverted, How to Be a Social Butterfly and How to Be Outgoing.
4. Compliment others. Remember that positivity thing we talked about a while back? Turns out people like that. Let them know you're pretty good at it by complimenting them. It's sort of like "giving is better than receiving." It feels great to have someone make you feel good, but it feels even better knowing you helped someone else feel good about themselves.
   
   • Accept compliments graciously. A simple "thank you" is the best way to do this. Don't hem and haw or make excuses when someone is nice to you. That's modest, sure, but it's not really kind to the other person. Imagine if they gave you a gift and you were all, "No, no, I don't deserve this; take it back."
     • That being said, keep your compliments genuine. Don't say it if you don't mean it.
5. Observe yourself and everyone around you. This is true for two reasons:
   
   • Observe yourself and others instead of judging. When you stop judging, the negativity stops. Your mind opens up and you can learn.
   • Observe yourself and others so you can learn. What makes others seem so confident? What makes you feel confident and not feel confident? What are your triggers and patterns?
   • One fun exercise is to use a platform like Pinterest to collect photos of things you enjoy looking at. Over time, you may notice trends in those images that reveal the details of the sorts of characteristics your subconscious appreciates.^[3]
6. Find real role models. Having someone to inspire you and your confidence can be a great boost. Just make sure the person is real -- aiming to be like Kim Kardashian is not a good idea. You want a source of positivity you can tap into when you need it.
   
   • Along with a real role model or mentor, keep a positive crowd of people around you. Being with people who try to bring you down (inadvertently or not) or force you to be someone you're not will never make you happy and isn't worth it, regardless of how pretty or rich or smart or whatever they are.
7. Be true to you. It's really hard to be confident when we're trying to be someone we're not. Not only do we have to remember to come off confident, but we have to remember who we're trying to be. Talk about exhausting. So cut out the middleman and just be you. So much easier.
   
   • You can't really be happy being something or someone you're not. You may see initial positivity from others around you (wearing clothes that make you fit in, etc.), but eventually that'll stop and you'll be left with what you think of you. So if there's a voice in you that's saying, "No thanks," listen to it. That's trust in yourself, that's doing your own thing -- that's confidence!
   • It's better to have a few people who are super fans of who you truly are, than a lot of folks who feel lukewarm about who you're not. You don't want to please everyone, you want to please the right people!^[4]

How Can You Build Up Your Confidence?

Video

In order to feel confident, you must first learn how to build your confidence. This video will give you a few crucial steps towards building your confidence.

Reader Videos

Tips

• Remember that everyone has fear. You are not alone.
• Sit tall with your shoulders back, and keep your head up!
• Surround yourself with people you love and who make you confident. Don't settle for less. The biggest thing that will make you feel good about yourself is if you are in a place where people support you.
• Assume yourself equal to everyone in the audience.
• Always practice good hygiene!
• Always make eye contact with the person you are talking to.
• Every evening just before you go to bed, think to yourself at least ten times, "I am a confident person." This leaves a positive frame of mind inside of you and will make you feel more confident the next day.
• You are amazing just the way you are! Never forget this!
• If anybody puts you down or makes fun of you, think it through and how silly the comment is. Make it feel like it's a joke and you won't take the comment seriously.
• Be nice to others, and tolerate insults with a grain of salt.
• Keep a picture of your favorite superhero hidden in your mobile phone files. Sneak peeks at the picture as you go about your day to remind you of how brave you want to be. Tell yourself, "I will survive, no matter what happens today!"
• Don't let mean comments get in your way.
• Smile at everyone! You'll feel positive & confident when they smile back.
• Affirmations are very powerful and need to be spoken as though they have already happened. Say to yourself, "I am a very confident person, I can do anything if I put my mind to it."
• Always be honest and believe in yourself. If you don't no one else will.
• Always keep a big smile on your face, this will make others feel that this guy/girl is confident about what she/he says.
• Do something which you are afraid to do such as driving a car, speaking to public etc.. As Vincent van Gogh had said "If you hear a voice within you say "you cannot paint," then by all means paint, and that voice will be silenced."

Warnings

• Never be mean or put other people down to increase your own confidence, as people will start to dislike you.
• Rather than making frantic efforts to "somehow feel confident", explore and care for your true self. Your true self is noble and dignified. Exploring and caring for your true self will ensure revitalization and the natural and full-fledged emergence of feeling of confidence [Cf: Stress: Understanding and Management: Dr. Shriniwas Kashalikar]

Related wikiHows

• Make People Think You Are Confident
• Regain Confidence
• Build Self Confidence
• Be Unique
• Embrace Your Inner Child
• Improve Your Self Confidence Right Now
• Increase Teenager Self Esteem Effectively
• Be Confident

References

• http://www.oprah.com/spirit/How-to-Feel-Beautiful-and-Boost-Confidence/7
• http://tinybuddha.com/blog/overcoming-shyness-how-to-feel-more-confident/
• http://www.pickthebrain.com/blog/10-ways-to-instantly-build-self-confidence
• http://tinybuddha.com/blog/8-ways-to-be-more-confident-live-the-life-of-your-dreams/
• http://www.lifehack.org/articles/communication/5-ways-to-feel-confident-in-under-5-minutes.html
• http://positively-smitten.com/2013/05/27/finally-feeling-fierce-20-tips-to-build-your-confidence/

Quick Summary

1. ↑ [v161435_b01]. 4 June 2020.
2. ↑ https://www.psychologytoday.com/us/blog/this-isnt-what-i-expected/201208/try-some-smile-therapy
3. ↑ [v161435_b01]. 4 June 2020.
4. ↑ [v161435_b01]. 4 June 2020.

source How to of the Day https://ift.tt/kw9qajc

How to Exercise

Exercise is a key part of staying healthy, but figuring out how to get more active can be tough. If you’re not used to physical activity, start slow. Go for 10 to 15 minute walks, and work your way up to briskly walking or jogging for 30 minutes daily. Try adding strengthening exercises 2 or 3 days per week, and consider boosting your flexibility with yoga or Pilates classes. Whenever you work out, always listen to your body’s limits, and ask your doctor for advice if you have a history of any medical issues.

Steps

Creating an Exercise Routine

1. Tailor your routine to your experience level. Start slowly if you aren’t used to physical activity and want to develop an exercise routine. As you gain experience, try increasing your workouts’ intensity levels gradually.^[1]
   
   • For example, start off by walking for 10 to 15 minutes at a time. After 1 to 2 weeks, work your way up to 30 minutes. Try to pick up your pace, too. You might start by walking in 15 minutes, then work your way up to in 30 minutes.
   • When you do strengthening exercises, start with 2 sets of 8 repetitions (such as 8 push-ups). Then add 1 to 2 additional reps per week until you can do a set of 12 to 14.
2. Warm up for 5 to 10 minutes before working out. When you warm up, target the muscles you plan on exercising, but use less intense movements. For instance, walk for 5 to 10 minutes before jogging or doing a lower body workout.^[2]
   
   • If you’re swimming, go slowly at first, then pick up your pace. Before an upper body workout, walk or jog and do light jumping jacks to raise your heart rate and increase blood flow.
3. Try to get 30 minutes of aerobic exercise per day. As a rule of thumb, you should get at least 30 minutes of moderately intense aerobic exercise daily. Examples include going for brisk walks and jogs, running, cycling, and swimming.^[3]
   
   • When you’re exercising at moderate intensity, your heart rate should increase and you should breathe harder. You should still be able to speak, but you should be winded enough that you can’t sing.
   • Keep in mind you can break your workout times into chunks and spread them throughout the day. Being active for 5 or 10 minutes at a time is a good way to ease your way into exercise if you’re not used to it.
4. Include strength training at least 2 days per week. Also known as resistance training, strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. If you’re just starting out, try doing upper and lower body workouts 1 day a week each. In time, gradually work your way up to including 3 to 4 strength training days in your weekly routine.^[4]
   
   • A sample intermediate upper body workout could be 2 sets of 30-second planks and 2 sets of 12 reps each for crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses.
   • To strengthen your legs, do 2 sets of 12 reps each for squats, glute bridges, calf raises, and lunges.
   • Generally, rest for 30 to 60 seconds between sets. If building muscle power is your goal and you're doing high-intensity weight lifting, resting for 3 minutes can result in greater increases in strength.^[5]
   • You can do strength training at home or use resistance machines at a local gym.
5. Mix up your routine to keep things interesting. Varying your activities can help keep you from getting bored, which can motivate you to stay on track. Additionally, switching up your workouts will engage your entire body and help prevent injury.^[6]
   
   • For instance, you could jog on Monday, do upper body strength training Tuesday, swim laps on Wednesday, do a lower body workout Thursday, take a yoga class on Friday, ride your bike Saturday, and go for a light walk on Sunday.
   • On strength training days, get your daily aerobic exercise by warming up and cooling down with brisk walks, doing jumping jacks, or jumping rope. Climbing stairs and going for a walk during your lunch break can help you squeeze in 5 or 10 more minutes of aerobic exercise throughout the day.
   • Avoid targeting the same muscle group 2 days in a row. Don’t, for instance, do biceps curls and shoulder presses on back-to-back days. Muscles need time to recover, and overworking them can lead to injury.
6. Walk for 5 to 10 minutes and stretch to cool down after workouts. Cool downs, like warm-up exercises, are a gentler forms of exercise meant to ease your body from working hard to being at rest. Cool down by walking for 5 to 10 minutes and stretching the muscles your workout targeted.^[7]
   
   • Stretch individual muscles for a total of 30 to 60 seconds. For example, you might do 3 to 4 quad stretches per leg and hold each stretch for 10 seconds.^[8]
   • Avoid stretching before you exercise, which poses an injury risk. Stretching after exercise, when your muscles are warm, can help them recover and improve your flexibility.

Getting Aerobic Exercise

1. Go for a brisk walk or jog every day. Walking and jogging are great ways to stay active, especially if you’re just beginning to exercise. You could go for a 15-minute brisk walk during your lunch break, then walk or jog around your neighborhood for 15 minutes after dinner.
   
   • If you’re elderly or have a history of joint issues, jogging may be tough on your knees, hips, and ankles. Respect your body’s limits and, if necessary, stick to walking.
2. Jump rope for 5 to 15 minutes. More than just a fun game for kids, jumping rope is an excellent cardio workout. Grab a rope, and try jumping for 5 minutes straight. If you’re not used to exercising, it’s okay if you can only jump for a minute or so.^[9]
   
   • If you need to stop, take a break and catch your breath. Try jumping rope for gradually longer periods of time. You could aim to add 30 seconds or a minute to your time each week until you can jump for at least 5 minutes straight.
3. Do jumping jacks for 5 to 15 minutes. Start by standing with your legs together and arms at your side. Then jump straight up as you move your legs outward and raise your arms together above your head. Return to the starting position, then repeat.^[10]
   
   • As with jumping rope, take a break if you feel too winded, and try to gradually increase the length of time you can do jumping jacks.
4. Go for bike rides. When you’re just starting off, go for easy bike rides around your neighborhood, on a local bike trail, or at a park. At first, try cycling for around in 30 minutes, then gradually increase your speed and distance.^[11]
   
   • As you get used to being active, try to work your way up to in 30 minutes. Eventually, aim to cover in 15 minutes.
5. Swim laps at your local pool or fitness center. Swimming is a great full body workout, and it can help add variety to your routine. Try swimming laps for 20 minutes, or for as long as you can without getting too winded. It’s okay if you need to take a break, especially when you’re just getting used to exercising.
   
   • In addition to swimming laps, you could do water aerobics or just walk around in a pool. These are good options for people with joint problems or those who are significantly overweight.
6. Try running once you’re used to being active. Go for runs around your neighborhood, or look for a local indoor or outdoor track. Try to run for 15 to 30 minutes straight, but don’t push yourself too hard if you’re just starting to get more active.^[12]
   
   • Each week, try to add another minute to your running time. Eventually, see if you can run straight, track your time, and try to cut down your time each time you run.
   • Running might be tough on your legs if you’re elderly or have a history of bone or joint issues. Remember to respect your body’s limits.
7. Challenge yourself with interval training. Interval training involves alternating high-intensity and low-intensity exercises, and it’s a great way to burn calories. Since it involves high-intensity activities, such as running or sprinting, it's best to include interval training in your routine if you're already used to regular exercise. For a good, basic interval session, try doing a sprint-walk routine.
   
   • Warm up by walking briskly for 5 to 10 minutes, then jog for 5 to 10 minutes. After jogging, sprint for 30 to 60 seconds, then jog for 5 minutes. Alternate running for 30 to 60 seconds with 5 minutes of jogging at least 2 to 3 times, then cool down by walking for 5 to 10 minutes.

Learning Strengthening Exercises

1. Do push-ups to strengthen your arms and chest. Lie face down with your palms flat on the floor by your shoulders. Then, keeping your head, neck, back, and legs aligned, exhale and lift your body by extending your arms. Your hands and toes should support your body weight.^[13]
   
   • Straighten your arms, but don’t lock your elbows. Hold yourself up for a second, then inhale as you slowly lower yourself back down so that your nose nearly touches the ground. Repeat the steps to complete 2 sets of 12 reps.
   • To mix up your routine, set your palms at a wider distance as you perform push-ups. You could also hold yours arms close to your body as you do push-ups to shift the work from your chest to your triceps.
2. Try to hold a plank for 30 to 45 seconds. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.^[14]
   
   • Keep your head, neck, and back in a straight line as you hold the pose. Avoid looking up; keep your head in a neutral position so you face the floor.
   • If 30 seconds isn’t challenging, try holding the plank for 1 minute or more.
   • Remember to keep breathing normally as you hold the plank.
3. Work your abdominal muscles with crunches. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands across your chest or behind your head, engage your ab muscles, and exhale as you slowly raise your upper torso off of the floor.^[15]
   
   • Lift your torso until your shoulder blades are off of the floor, hold for 1 to 2 seconds, then inhale as you slowly lower yourself back to the ground. Repeat the steps to complete 2 sets of 12 reps.
   • Use slow, controlled motions to avoid injury and make your muscles work harder.
   • If you place your hands behind your head, do not use them to pull up your head and neck. To avoid injury, just rest your fingertips on the back of your head, or cross your hands over your chest.
4. Target your glutes and core muscles with bridges. Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line, and keep your arms flat on the floor to keep your balance.^[16]
   
   • Hold the lifted position for 1 to 2 seconds, then inhale as you slowly lower yourself back into starting position. Repeat the steps, and complete 2 sets of 12 bridges.
   • To increase difficulty, try holding yourself in the raised position, then raise and extend 1 leg straight. Lower the leg back to the floor, repeat on the other side, then lower yourself to the floor.
5. Strengthen your legs by doing squats. Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.^[17]
   
   • Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned, and avoid bending your knees past your toes.
   • Continue lowering yourself until your thighs are roughly parallel with the floor, then push your feet into the floor through your heels to raise yourself back to the starting position.
   • Inhale as you lower yourself, and exhale as you exert your legs and lift yourself. Repeat the steps to complete 2 sets of 12 squats.
6. Try doing burpees for a full body workout. Start by standing with your feet shoulder-width apart, then jump and drop to a crouched position. Place your palms flat on the floor and thrust your legs back to enter the push-up position, and do one push-up.^[18]
   
   • After the push-up, pull your legs back to the crouched position, and then jump straight up with your hands raised to return to the standing position. Repeat to complete 2 sets of 12 burpees.
7. Invest in free weights or a gym membership. While you can do plenty of strengthening exercises without weights, dumbbells, barbells, and resistance machines can add intensity to your workouts. To avoid injury, start with lighter weights, and avoid trying to push your body beyond its limits.^[19]
   
   • Choose weights that challenge you, but still allow you to maintain proper form. Watch yourself in the mirror, and make sure your reps are smooth, steady, and controlled. If you look out of balance or struggle to make it through a set, choose lighter weights.^[20]
   • Try doing 2 sets of 12 biceps curls. Stand with your feet shoulder-width apart, and hold a dumbbell weight in each hand by your sides. Bend your elbows, keeping them close to your side, to lift the dumbbells to your shoulders. Inhale as you lower back to the starting position, and exhale when you exert your biceps.
   • Do shoulder presses by raising the dumbbells by your shoulders with your elbows bent. Exhale as you extend your arms straight above your head, bring the dumbbells back to your shoulders, and repeat to complete 2 sets of 12.
   • Consult a trainer or experienced friend to ensure you use proper form. If you use resistance machines at the gym, have a trainer instruct you on proper use.

Boosting Your Balance and Flexibility

1. Stretch after you’ve warmed up your muscles. You should only stretch muscles that have been active and received increased blood flow. Stretching cold, inactive muscles poses an injury risk. Whenever you stretch, hold the pose steadily instead of bouncing in and out of it. Inhale as you move into a stretch, and exhale as you hold the pose.^[21]
   
   • To stretch your hamstrings, sit on the floor with your legs straight in front of you. Reach toward your toes as far as you can until you feel a stretch in the backs of your legs, then hold the stretch for 15 to 20 seconds.
   • To stretch your quads, stand and use a chair or wall for support. Bring your right foot toward your rear end, grab your toes with your right hand, and gently pull until you feel a stretch in the front of your thigh. Hold for 15 to 20 seconds, then repeat on your left leg.
   • For a simple shoulder stretch, gently pull your right elbow across the front of your body towards the opposite shoulder until you feel a stretch in your right shoulder and back. Hold for 15 to 20 seconds, then repeat on your other arm.
   • Stretch your calves by standing next to a wall, then place your palms flat against it at shoulder height. Keeping your arms straight and feet on the floor, extend your right leg back, and bend your left knee slightly. Press into the wall until you feel a stretch in your right calf, hold the pose for 15 to 20 seconds, then repeat on the other side.
2. Start doing yoga. In addition to improving balance and flexibility, yoga can boost concentration and help you keep stress levels in check. You could take classes at a local gym, community center, or yoga studio, or practice at home using online or DVD guides.^[22]
   
   • From yoga to tai chi, taking a group class is a great way to stick with an exercise routine. Adding a social component can make staying active more fun, and you might feel a greater need to hold yourself accountable.
3. Try taking up Pilates. Pilates is a series of movements inspired by yoga and dance that combines aerobic, balance, and flexibility training. Like yoga, you could find a local Pilates group to practice with or take a class at a local gym or studio.
   
   • While group classes might liven up your routine, you can also look for Pilates DVDs or online video guides.
4. Stay active by dancing. From ballet to flamenco, dancing can be a rigorous form of exercise. It can improve your flexibility, offer aerobic or endurance training, and boost your coordination. Find a local group to practice with or take a class from a local gym or community center.^[23]
   
   • Learning how to line dance or attending a dance-exercise class might be fun, but you could also put on your favorite tunes and dance around your house.
5. Add tai chi to your exercise routine. Tai chi is a Chinese martial art that involves sequences of slow movements. It can help improve your balance, flexibility, and concentration, and it’s a good way to manage stress. Since it’s a low impact form of exercise, it’s a good option if you’re elderly, have a history of medical issues, or have recently suffered an injury.^[24]
   
   • Look for tai chi classes at a local gym or studio, or find online video guides.

Fitting Exercise into a Busy Schedule

1. Find small chunks of time to get active throughout the day. You don’t have to dedicate hours of your day to exercising. Find ways to fit exercise into small blocks of time when you’d otherwise be sedentary.^[25]
   
   • For instance, do squats while you wait for water to boil or for your coffee to be ready.
   • Squeeze in a minute for planks when you first wake up in the morning.
   • Take 5-minute breaks every hour at work to walk around the office and stretch.
2. Spend less time sitting. Spending most of your day sitting in a desk chair is tough on your body. Try using a standing desk, or even a standing desk in combination with a treadmill. If that’s not for you, just do your best to take regular breaks to get up and walk around.^[26]
   
   • You could also try sitting on an exercise ball instead of a desk chair. Since you’ll need to engage your core muscles to keep yourself steady on the ball, it’s a bit like a workout even though you’re seated.
3. Take the stairs instead of using elevators. When getting to your apartment or office, skip the elevator and take the stairs instead. If you can’t make it up a 5-flight walk-up, just do 1 or 2 sets of stairs, and try adding a floor each week.^[27]
   
   • Climbing stairs can burn up to twice as many calories as walking for the same amount of time.
4. Walk and ride your bike instead of driving. Instead of driving to nearby locations, head out on foot or ride your bike whenever possible. For instance, turn grocery shopping into a workout by walking to the store a few times a week.^[28]
   
   • If work is too far away to cycle, you could take a bus and get off a few stops early to walk the rest of the way.
   • Some buses have bike racks or allow folding bikes on board, so you could also split your commute between cycling and riding the bus.
   • When you do drive, try parking a few blocks away from your destination, or at the far end of a shopping center’s parking lot.

Exercising Safely

1. Check with your doctor before starting an exercise routine. It’s especially important to consult a doctor if you have a history of heart, bone, muscle, joint, or other medical conditions. Ask your doctor for advice on how to safely start exercising and to recommend exercises that benefit your specific condition.^[29]
   
   • If you experience pain, dizziness, inability to catch your breath, or any other concerning symptoms during exercise, you should talk to a doctor.
2. Drink lots of water before, during, and after exercising. Try to drink about of water before you exercise, and every 15 to 20 minutes during your workout. Your body will need extra water to help your muscles work and to replace the fluids lost as you sweat.^[30]
   
   • Sports drinks can also help you replace salts and minerals lost in sweat. However, if you’re trying to lose weight, limit your consumption of sports drinks, as they contain lots of sugar and can add extra calories to your diet.
   • It’s also wise to eat a healthy source of protein or complex carbs after exercising. Examples include fruit, nuts, a peanut butter sandwich, lean meat, cheese, whole grain crackers, or a protein bar.
   • When you’re keeping track of your daily food, water, and exercise, try using tech that can do the heavy lifting for you.
3. Choose clothes that suit your activity. In general, wear clothes that won’t restrict your movement or blood flow. For some forms of exercise, like biking, you might want to wear form-fitting clothes, but they still shouldn’t be too tight. Looser workout clothes are better for strength training, brisk walking, and sports such as basketball or soccer.^[31]
   
   • Make sure your clothes suit the weather. Wear short sleeves and light, breathable fabrics in hot temperatures, and wear layers if it’s cold.
4. Stop exercising if you experience pain. “No pain, no gain” is not the advice to follow. If you feel any soreness or sharp pain, stop the activity. Do your best to rest the affected area until the pain starts to subside.^[32]
   
   • If you believe you’ve injured yourself, you might be able to treat it at home. Rest, apply ice for 20 minutes every 3 to 4 hours, compress the injured area with athletic tape, and try to keep it raised around heart level. To manage pain, take over-the-counter medication, such as ibuprofen.^[33]
   • Seek medical attention if you hear a pop, experience severe pain, have uncontrolled bleeding, can’t move or bear weight on a joint, or if mild to moderate symptoms don’t improve within 1 to 2 weeks.
5. Wear athletic shoes that offer support and cushioning. When you’re out shoe shopping, look for athletic shoes with sturdy rubber soles. Good shoes shouldn’t bend in half, so hold a shoe by the toe and heel, and gently try to see if the soles resist pressure.^[34]
   
   • Shoes should fit comfortably; they shouldn’t feel tight, and your toes should reach the shoes’ tips without being constricted. Always try on both shoes of a pair when checking their fit.
   • Go with shoes that match the activity you’re doing, such as running shoes or basketball shoes. Different activities put stress on your feet in different ways. For instance, running shoes provide the flexibility required for a proper running step, but lack the ankle support needed for tennis or basketball.

Should I Stretch Before or After a Workout?

Sample Exercises and Routines

Fun Exercises and Workouts to Try

Fun Exercises and Workouts to Try

Beginner Cardio Routine

Beginner Cardio Routine

Beginner Strength Training Routine

Beginner Strength Training Routine

Video

Reader Videos

Tips

• Listening to music while you work out can be a great way to stay entertained and motivated.
• If you’re a preteen or teen, your body is still developing, and some exercises could be bad for your bones and joints. If you’re interested in strength training exercises, ask your doctor for tips on staying safe.
• Consistency is the most important part of an exercise routine. It’ll take more than a few days to see results. Make exercise a normal habit, and focus on maintaining your healthy routine.
• It’s impossible to use targeted exercises to lose fat in a particular part of your body. For instance, doing ab and quad exercises doesn’t target fat around your belly or thighs. You’ll need to burn more calories than you consume in order to reduce overall body fat percentage.
• Exercise is meant to make you healthier, not make you look like someone out of a magazine. Concentrate on developing healthy habits, and pat yourself on the back for putting forth the effort.

Warnings

• Avoid exercising the same muscle group 2 days in a row and working out when you’re experiencing muscle or joint pain.
• If you have any preexisting health conditions, then light physical activities may be safer than moderate and high intensity exercises.
• Ask your doctor for advice about exercising if you’re not used to physical activity or have a history of any medical conditions. Consult a doctor or physical therapist if you’ve recently suffered an injury before resuming exercise.

Related wikiHows

• Tone Legs While Sitting
• Exercise Using Everyday Items
• Exercise While Watching TV
• Exercise While Sitting at Your Computer
• Get Exercise Outdoors

References

Quick Summary

1. ↑ https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
3. ↑ https://medlineplus.gov/howmuchexercisedoineed.html
4. ↑ https://medlineplus.gov/howmuchexercisedoineed.html
5. ↑ https://www.ncbi.nlm.nih.gov/pubmed/19691365
6. ↑ https://medlineplus.gov/exerciseandphysicalfitness.html
7. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
8. ↑ https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
9. ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/phy_act.htm
10. ↑ https://medlineplus.gov/howmuchexercisedoineed.html
11. ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/phy_act.htm
12. ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/phy_act.htm
13. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/41/push-up
14. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/32/front-plank
15. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/52/crunch
16. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/49/glute-bridge
17. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/135/bodyweight-squat
18. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/306/burpee
19. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
20. ↑ https://www.self.com/story/heres-how-to-choose-the-right-weights-when-strength-training
21. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
22. ↑ https://medlineplus.gov/exerciseandphysicalfitness.html
23. ↑ https://medlineplus.gov/ency/patientinstructions/000809.htm
24. ↑ https://nccih.nih.gov/health/taichi/introduction.htm
25. ↑ https://www.cdc.gov/physical-activity-basics/overcoming-barriers/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
26. ↑ https://www.hsph.harvard.edu/nutritionsource/2013/11/04/making-exercise-a-daily-habit-10-tips/
27. ↑ https://www.cdc.gov/physical-activity-basics/overcoming-barriers/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
28. ↑ https://www.cdc.gov/physical-activity-basics/overcoming-barriers/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
29. ↑ https://medlineplus.gov/exerciseandphysicalfitness.html
30. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-safety
31. ↑ https://medlineplus.gov/ency/patientinstructions/000817.htm
32. ↑ https://medlineplus.gov/ency/patientinstructions/000859.htm
33. ↑ https://www.niams.nih.gov/health-topics/sprains-and-strains#tab-treatment
34. ↑ https://medlineplus.gov/ency/patientinstructions/000817.htm

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