Kay Leaman, Health Architect, Certified Nutrition Advisor
The word exercise triggers a range of definitions from ‘it’s work’, I love it, I hate it, I should, I have to, I get to and the list goes on. The bottom line is we should all be moving. Back in the ‘old days’ we had to get off the couch to change the channel or turn the record over, kids played outside every day, we spent more time on our feet in the kitchen because we didn’t have appliance garages, we had to push the manual lawn mower and clip the bushes by hand. We have so many things today that make our lives easier, not paying attention to the gradual move toward lethargy.
We all know we should be exercising but how do we start and what is our goal? Some of us have a home gym while others go to a gym and others use the internet for their gym. So, where do we start?
The first decision we need to make is what do we want to achieve. We then need to determine what our physical limits are. Our next decision is what type of exercise or exercises do we need and how much time are we willing to commit to it.
The Department of Health shows (Seems to be focused on cardio but what about everything else?) 150 minutes of moderate intensity exercise (heart rate = 50-70% of our maximum) weekly.
OR
75 minutes of high intensity exercise (heart rate = 70-85% of our maximum) weekly.
PLUS
2 days of muscle strength exercises (30 minutes/5 days a week or 10 minutes/3 times daily).
AND
Always warm up with stretches before.
Now, let’s take a look at our choices
- Aerobic: walking, running, jogging, cycling, swimming, dancing
- Strength: free weights, body weight (does not use any appliance), resistance bands, Pilates (core muscles, posture, flexibility)
- Flexibility and Stretching: Yoga, static stretching, dynamic stretching (arm circles, leg swings, etc.)
- Balance and Stability: Tai Chi, single leg stands, heel to toe walking, ankle exercises, coordination routines
- HIIT (high intensity interval training): sprint intervals, circuit training, jump rope, R.I.P.P.E.D. (resistance, interval, power, plyometrics, endurance, diet).
Dancing is a great place to start. Put on music you love and just start moving! This will exercise your joints, muscles and cardiovascular system as well as lift your spirit and reduce stress. Another good way to start is to take a short walk after dinner. This helps with digestion, decreases stress and ends the day on a fresh air note.
If you have joint issues I encourage you to start with pool exercises. There are cardio, resistance and other options available. The water gives excellent support and cuts down on the whole sweat thing.
Some of the exercises cross categories. Advanced yoga includes body weight postures as well as balance. Pilates is also good for flexibility. Tai Chi exercises the brain.
Let’s say you want to start a cardio program and have only been walking. Try this: walk for 10 steps, walk fast for 10 steps, run fast for 10 steps, repeat. How many times can you do this? You would be amazed how well this works.
Look up chair exercises. These are great during commercials or while you’re sitting at your desk.
Are you someone who just doesn’t have enough time in your day? If that’s you then it’s time to think outside of the box. Stop trying to find the closest parking spot at the store, power walk the isles of the grocery store, do squats when you’re at the washer/dryer, stand on one leg when you’re at the kitchen sink, do ankle exercises at the stoplight, or how about lunges walking between rooms. You can also have walking meetings at work. The options are endless.
There are no excuses. Even the most inactive person can find a place to start. Start with 10 minutes a day and build from there. Oh, did I hear you say you want to increase muscle strength but can’t afford weights? Use a one gallon container of milk or a couple large cans of beans. What about your laundry detergent bottle? Like Tom Bodett (Motel 6) once said, ‘We don’t have a gym but you can carry your luggage around the parking lot.”
It’s not about what we can’t do or don’t have. It’s about taking that first step every day and every step makes a difference.
Hear’s to Health!
HealthyDay HealthyLife succeed.hdhl@gmail.com
