You’ve been hearing it for years. Everyone seems to agree, from the talk show hosts you see on television, to the family doctor you see when you have to take a sick day.
You need to exercise.
Depending upon your current situation, though, it may not be a good idea to leap into an extremely rigorous workout program. If you’re pretty badly out-of-shape, your family doctor would probably recommend against doing that.
Instead, if you feel like you’re just not “yourself” – if you’re getting sick too often, or you just don’t feel up to doing things you enjoy (and that you used to do with some regularity), you might want to take some “baby steps” toward better health and greater energy… such as starting a “gentle,” less-strenuous exercise program.
And your family doctor is a great place to start in your search for advice on how to get back into shape the right way… in a way that’s well-suited to your unique body and your current health situation.
Starting Small Can Yield Big Results Over Time
In consultation with your family doctor, first determine if a formalized workout program is the right starting place for you.
People you know who are in fantastic shape might be working out every day, and for an hour or longer. That, however, is not a starting point.
In some cases, just taking a walk a few times a week is a good start. Do it with discipline – stick to it, and make yourself do it a certain number of times every week – and in a few weeks, you’ll be ready for something more.
And you’ll probably enjoy your improving health enough to want something more!
For most people, a workout regimen that calls for 20-30 minutes of exercise per day, 3-4 days a week, is a fine place to start.
The key to maintaining a good exercise program – making sure you’re getting the right amount of exercise (not too little, not too much) is to ask your doctor for clarification on your “target heart rate.”
Generally, to achieve strong aerobic fitness, you want your workout to get your heart rate up to a target range, and keep it there for a certain number of minutes. An elliptical trainer can be useful for that.
For instance, one program recommends shooting for 75-85% of your “max” heart rate (based on your personal statistics, like age, gender, and current weight), and trying to stay in that heart-rate range for 17 minutes.
Other (more advanced) programs advocate “interval” workouts – here, you move your heart rate up even closer to your “max,” but only stay there for a couple of minutes… and do several such “intervals” over the course of your workout.
Most experts agree that starting with a steady-state workout is best for the average person who’s just getting back into shape… and that, after some progress has been made, moving to an interval program is a great idea.
But it all starts with the consultation with your family doctor, to learn what your “resting,” “max,” and “target aerobic” heart rate ranges would be.
Then, get a heart rate monitor (they’re not expensive), strap it on, and get to work!
And, While You’re At It…
… You’ll find your new exercise program will work even better – like it’s been “super-charged” – if you do it in combination with “baby steps” in some other key health habits, too.
- Nutrtition – you could go on a big “diet kick,” but that’s not the best “baby step” starting point for most people. Instead, just try to add more lean protein and vegetables to your diet… and reduce the junk food. If you can cut out the junk completely, you’ll realize great benefits… and quickly.
- Water – most experts agree you should have about two liters of water per day (a bit more for men, a bit less for women). That’s not too difficult, is it?
- Sleep – Too many over-stressed people these days just aren’t getting enough sleep… and that causes health problems in the long run. Try a natural herbal sleep aid, and see if you don’t sleep better for more hours. Most people need eight hours per night to maintain good health.
- Supplements – Since our modern diet doesn’t tend to provide most people with the nutrients their bodies really need, a great “baby step” here is to get one good multi-vitamin, and be disciplined about taking it. Take the right vitamin pills, and you may find you need fewer medicine pills!
You can do this. Whatever your current condition (and even if you’ve been injured), your family doctor can help you find the right exercise regimen to help you get a good start on the road to much better health. Make the decision to get started. Once you do, you might find that regular exercise brings you better energy and greater health benefits than you expected… and is easier than you thought it’d be!