EXERCISE: you know who you are

Written by Bakersfield Magazine

Exercise. Blech. The word alone is enough to make you want to break into a sweat Maybe we should use the term “fitness.” That seems a bit softer, right?

We all know how important it is to start an exer...uh...a fitness plan. It’s one of the best things you can do for yourself. But for many of us, the hardest part of any fitness program is the motivation. Just how do we get going? More importantly, how do we keep going?

There are lots of schools of thought when it comes to starting a fitness regime. However, the benefits are always agreed upon. Physical activity can reduce your risk of chronic disease, improve your coordination, and help you lose weight. It can even improve your sleeping habits and your self-esteem.

The first step is to visit your physician and get an OK to begin a fitness program. Once you’re ready, follow these easy steps, suggested by the experts at the Mayo Clinic, to continue on your road to wellbeing.

Assess your fitness level

Feeling out of shape? How out of shape? You probably have some idea of your current physical fitness. Assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after a one-mile walk
• How long it takes to walk one mile
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference at the level of your navel
• Your body mass index

Design your fitness program

The first thing to consider when you are writing out your fitness goals is to be realistic. It’s easy to say you’ll work out every day, but to really keep to your plan, you’ll need specifics.

As you design, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Having clear goals can help you gauge your progress.

Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity (or 150 minutes of vigorous aerobic activity) a week. Adults also need two or more days of strength training a week.

Think about how you’ll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

Allow time for recovery. Many people start exercising with frenzied zeal—working out too long or too intensely—and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Assemble your equipment

Even if you’re only planning to jog around the block after work every evening, you’ll need to get proper equipment. You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind and make sure they fit properly.

If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable, and easy to use.

Get started

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for 5 to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

Be creative. Maybe your workout

routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing.

Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Source: MayoClinic.com

Article appeared in our 27-1 Issue - April 2010