Exercise - getting started

I recently wrote an article for TheBurg that focused on the groups I work with at a couple of Independent Senior homes.  As I was writing this article it made me think of everyone, not just seniors.  If we have not exercised in a long time or maybe ever in our life, it can definitely feel overwhelming.   We need to understand the importance of exercise, beyond weight management, and then start slow. 

First, a few ways exercise supports our health:
Stress Reduction
Supports healthy blood pressure levels
Supports healthy cholesterol levels
Reduces risk of heart disease
Reduces risk of joint and muscle injuries
Reduces symptoms of PMS
Reduces risk of osteoporosis
Contributes to mental clarity / well -being

There are many more reasons that I could list.  The point is, we need to think about exercise, first, in relation to our health. Just like we need to think about our nutrition,first, in relation to our health.  When we are focused on these things we are more likely to get past the overwhelming feelings and the next thing you know, we have also accomplished the weight management goal.

Start small.  Yes, it is recommended that we exercise 30-45 minutes most days of the week.  I tell my clients their goal for a healthy program should include 3-4 days of cardiovascular exercise and 2 days of all-over strength training.  There are many ways to achieve this.  However, if you have never exercised, or haven't in a very long time, it is completely unrealistic to expect you to adopt the program I mentioned immediately.  Start SMALL and work up to the ultimate goal.  If this means you incorporate strength training once per week and cardio 2 times for 15 minutes to get started, then great.  Just get started!  In 2 weeks, increase to 2 days of strength and take the cardio to 20 or 25 minutes. Set goals that are realistic for you.  As well, do not feel like you absolutely have to join a gym.  There is a LOT that can be accomplished in your home.  Depending on your personal preference and on-going goals, you may never need to join a gym.

For those that are struggling to get started, I hope this helps.  Just know that we all had to get started at some point.  YOU can do it too! 
If you are already exercising on a regular basis - CONGRATULATIONS!! You have so much more control over your health.  Now, get out there and encourage someone who is not exercising.  

caution: consult your physician before beginning an exercise program