Getting started is always the hardest part. If you’ve been physically inactive for a while, it’s hard to begin an exercise routine. The gym can be an intimidating place if you don’t know your way around. Where do you start if you haven’t done a crunch or walked more than the distance from your car to your desk at work?
Get started with a new fitness routine:
Your level of fitness during your senior year of high school is still fresh in your mind. You could lift 200 pounds over your head, do the splits, run a 6-minute mile, and still have energy left for the dance after the football game. However, you’re not 18 anymore.
Perform workouts that match your current physical condition. Hurting yourself is the fastest way to ensure that you never get in shape.
but not too much. The perfect workout will stress your body enough than it must adapt, but not so much that your recovery time is lengthened or you hurt yourself.
There’s great news: you don’t need to do much at first to see real results if you’ve been switching back and forth between sitting at a desk and sitting on the couch. A short walk on the treadmill will provide a lot of benefit. If you haven’t done a push up in 20 years, doing pushups against the wall is enough.
Enjoy the advantages of being a beginner. You can get more results from10 minutes of easy exercise than a highly fit person can get from 90 minutes of hard work.
It’s all about consistency.
A mild, daily workout will do more for your fitness than one hard workout each week. Instead of focusing on your effort, focus on making it to the gym regularly.
What you eat is important.
Assuming you want to lose weight, what you eat is far more important than the exercise you perform. It’s easy to eat more calories in an hour than a professional athlete can burn off in three hours. Pushing yourself away from the table might be the best form of exercise.
Find a workout buddy.
It’s not easy to make it to the gym or to put on your running shoes each day. Knowing that someone else is counting on you increases your compliance.
Get expert help.
Get some professional guidance if you’ve never exercised before. Learn effective techniques and have your coach design an intelligent program for you.
Keep it simple.
A few exercises are enough to provide all the benefits you’ll ever need. The basics never go out of style.
Make it fun.
Love basketball? Join a basketball league. Find a form of exercise that you enjoy. Unless you’re training for a bodybuilding contest, there are many forms of exercise that can fit the bill of increasing your fitness.
Flexibility, cardiovascular fitness, and strength are all important, especially as you age. If all you do is run, your flexibility and strength will suffer. Ensure that you’re hitting these three areas of concern.
Focus on progress.
Just a little bit of progress each week can keep your motivation high. Enjoy the fact that beginners make great progress!
Get excited and start on a new exercise routine today. You don’t even need to join a gym. A pair of walking shoes and a set of exercise bands are enough to get started. Get some expert advice for an effective plan. Take your time and enjoy the journey.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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