We don’t like to get sweaty and work hard, I get it. The last thing we want to do is “work out” when we haven’t done it in decades and we have so many things vying for our limited time.
Now the weight-gain and muscle loss that makes you look and feel like someone else. Have you been diagnosed with bone loss, blood pressure issues, or fatigue? Not to mention the mood changes, hormonal imbalance, and stress.
The truth is, exercise can improve all of that, and I know getting started can be challenging.
Along with the health benefits, just imagine how you will feel: strong, confident, living your own dream, sexy, courageous, living fearlessly.
Exercise is self-care. It’s deliberately moving your body to become healthier and stronger. It’s a physical mental, spiritual and emotional achievement that you can’t ignore anymore.
With age, our bodies change but we can change the outcome of aging through exercising. You’ll do some important work on your body and the results are going to be wonderful.
I know, you’re probably asking, “How much exercise do I *actually* need to get in shape?”
Twenty minutes, three times per week? Half-hour per day? And how much is too much for someone my age?
It’s ok if you aren’t sure where to start. It’s all a mystery at first, but eventually you’ll be able to create a plan that is right for your life.
WHAT IS THE MINIMUM AMOUNT OF EXERCISE?
If you’re not already exercising regularly, there is no need to go overboard. In fact, trying too much too soon may derail.
So, let’s say you’re not that active (yet). What if I were to recommend thirty minutes of exercise every other day at a level you think you can do?” How does that sound as a starting point? You could go for a daily walk. Studies show if you have a pet, you’ll walk farther, faster, and more consistently.
If you can’t seem to get it together to exercise on your own, join a gym. Most areas have a $10 per month gym. Or find a small, local one that they’ll know your name and wonder where you disappeared to.
This is your life that’s depending on it. It is your opportunity to fill your whole body with love and strength.
HOW TO DESIGN YOUR EXERCISE PLAN
The main rule is to begin where you are and do what you love. The goal of exercising is to raise your heartrate and get you sweating. If this means dancing, dance. If it means weighs, lift weights. More important than all other reasons: HAVE FUN!
And consider what is reasonable for you:
- What is your short-term health goal?
- What is your long-term health goal?
- How much time do you really have?
As you create a sustainable exercise habit, it will start getting easier. So, don’t forget to make it a bit more challenging as you go. Every week do something to push yourself a bit farther than you were before. If you’re strength training, do another repetition or grab the next heavier weight. If you’re walking, go a bit longer, farther, and/or faster. If you are dancing, dance longer and happier.
A great motivational tool is to log your exercises. A simple notepad or workbook (or app) will do! Just enter your reps, sets, and/or times each time you exercise. This will not only help you to keep motivated to continue, but it will also help you see where you can squeeze in that extra challenge as you progress.
Every week, stop and evaluate. Keep going the way you are, ramp it up, or change it completely. Eventually, you will find yourself getting stronger, and more fit!
DON’T FORGET YOUR NUTRITION
While exercise is very, very good for your health, wellness and longevity, it’s not the only thing to consider. What you eat is going to have as big, or bigger, impact on your health.
Some of my favorite super-simple tips that can help are:
- Eat more fruits and veggies – 5 servings per day
- Hydrate – drink lots of pure, clean water
- Don’t skip meals, support your body with balance meals of good carbs, good fats and lean protein – breakfast really is the most important meal
- Eat slower and savor it more by chewing each bite of food more thoroughly
- Carry around healthy (unsweetened fiber-rich, good fats with protein) snacks like nuts, berries, yogurt
Ensure you get sufficient rest so your body can recharge for the next day of workout.
Now is the time to do exercise for your self-care! If my 94 year old grandmother exercises every day, so can you. Remember the following:
- Exercise is a gift and achievement of strength and love.
- Start from where you are and don’t go overboard.
- Log your workout progress to track improvements and keep motivated.
- Slowly increase the difficulty every week as you get stronger and fitter.
- Don’t forget to eat your veggies, don’t skip meals, and carry around healthy snacks.
- Talk with your doctor before beginning any new exercise or nutrition program.
- Make an appointment to chat with me 323.540.7037 or email at firstname.lastname@example.org on how I can support you getting into shape