Get Started Slowly

You may have started an exercise program before and gone at it gangbusters on the first day. Then you were so sore that you waited to recover a day or so later and never went back to exercising. It happens all the time. I think it’s part of how the health clubs stay in business. (They need more members than people who actually use the facilities.)

There is a reason that a few years ago (sarcasm) you started with “baby steps”. An how you should start back at exercising now. With time strength, endurance, and fitness will return. Challenge your body by exercising just outside your comfort zone. When it’s no longer a challenge, do a little more or do it a little harder, faster or longer. That saying, “no pain, no gain” is not a benefit if it keeps you form staying with the exercise program.

But to borrow a famous bit of advertising… Just Do It!

TODAY: TAKE BABY STEPS, OR MORE STEPS.

Walking Slow Is Good Too

Researchers have found out that walking slow can actually burn slightly more calories than mid-speed walking. Evidently when they looked at the motion of your body they found that you are basically stopping and starting with each step and momentum isn’t helping you along. At the other end of the spectrum, at very high walking speeds you use more muscle groups with arm motion and with a long stride. That burns extra calories. Running has lots of up and down motion that may burn more calories lifting your weight up off the ground and moving forward. Of course the aerobic exercise of a quicker pace has many benefits as well.

The big thing is that all walking will benefit your diet. Just do it! (Hey that’s catchy.)

TODAY: TAKE A WALK

So What’s Anaerobic Exercise?

I told you about aerobic exercise the other day. You also hear about anaerobic exercise. Anaerobic exercise might actually be a goal for your health if you are so inclined or physically fit.

Anaerobic exercise is exercise at a more difficult pace. You’re going all-out. Races are a good example, but it can also include weight lifting, jumping rope, and sports. All the things that would leave you really winded when you finish. If you get really fit it can be a real reward. You get that “runners high”. But if you’re not fit you get aches, pains and maybe worse. Don’t do it without a doctor saying you can. I’m just nagging you to exercise for general health and fitness and to burn calories to reach your goal, not to go for the gold.

Here’s a quick way to tell if you’re doing too much, too fast. You should be able to talk when you’re exercising. Just don’t talk about eating.

TODAY: TAKE A GOOD LONG AEROBIC WALK.

What’s Aerobic Exercise Anyway?

I know I’ve told you that you need aerobic exercise, but you may wonder what that really is. Well, aerobic exercise is when you do something at a faster rate than you normally do it. Like walking. Just strolling down the street is good for you. Doing it up and back and fast enough that your heart and lungs have to speed up to give you the needed oxygen and blood makes it aerobic.

The result of aerobic exercise is decreased cholesterol levels and blood pressure, more muscle tone and ultimately reduced body fat. It makes your whole body better, heart, lungs and even stronger bones. You’ll breathe easier and be much healthier.

TODAY: DO SOME AEROBIC EXERCISE.

Plan Today for Tomorrow

Take today to plan a walking route for the weekend and each day in the coming week. Nothing elaborate. Just set a schedule of locations and write it down to check off each day. If you plan for it and anticipate doing it you will get more satisfaction and be more likely to carry through with it.

TODAY: PLAN YOUR WALK DESTINATIONS FOR THE COMING WEEK.

Your Diet Is A Stretch

You need to do a bit of warm up before your daily walk to increase the effectiveness of the exercise and reduce any stiffness that might come later. There are just a few to do to give you a great start.

Hamstrings (back of legs)

1. Sit on the edge of your bed with one leg up and the other on the floor and reach with both hands until you feel the stretch in the back of the leg.

Calf stretch

1. Stand at arms length away from a wall and lean against it.

2. Put one leg straight back and the other bent under you.

3. Keep your back straight and lean your hips forward.

4. Keep rear leg straight with your heel on the ground.

5. Repeat for other leg.

Side stretch

1. Stand with both arms over your head.

2. Lean to one side, then the other.

3. You can also leave your right arm at your side and bend to the right while reaching your left arm reaches overhead, then reverse.

Torso twist

1. Stand with both arms out to side with elbows slightly bent.

2. Feet should be at shoulder width or slightly wider.

3. Twist your torso to the right and then the left, alternating back and forth slowly.

Quadriceps (thigh)

1. While leaning against a wall, reach back with your left hand and grab your right ankle.

2. Pull your foot back and away from your butt.

3. Repeat for the other side.

It really won’t take you long to do these. It’s a good way to start your exercise or even just your day.

TODAY: DO YOUR WARM UP EXERCISES.

Keep “Marching” On

March is ending, but you should be hitting your stride now. No more excuses about it being too cold out to go walking. It doesn’t take anything besides putting one foot in front of the other. Left, right, left. Left, right, left. Out the door and down the street. If you want, you don’t need an mp3 player to give yourself a beat. Hum a marching tune. “76 Trombones” comes to mind. Or try the famous song from Saturday Night Fever “Staying Alive”. It’s got the perfect pace for a nice workout. Of course you’ll need to put on your white suit like John Travolta.

TODAY: HIT THE BRICKS AND WALK.