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.
Yesterday I introduced you to the idea of doing your exercise in short manageable chunks during your day. Just 30 minutes in ten minute sessions. Well there is one more trick to making it work for you. Since the exercise is in brief intervals, it’s important that you do it at fairly high intensity to get the most benefit from it. You need to raise your heart and respiration rates. It’s not just a leisurely stroll. Push yourself to a good brisk pace, long stride and good deep breathing. You should “feel the burn” when you finish. That way it keeps your metabolism up for a while after you’re done and keeps burning calories faster. Okay you might sweat a little. That’s okay, you’ll get the recognition for your efforts that way. Of course the slimming effects will show up later.
TODAY: DON’T FORGET TO DRINK YOUR 8 GLASSES OF WATER. HAVE A BIG GLASS BEFORE EACH WALK. IT MAY SPEED UP THE END OF YOUR WALK IF YOU NEED TO GO TO THE BATHROOM.
No time for a workout? I’m sure you have 30 seconds. Researchers have found that a measly half minute sprint on a stationary bike 4 to 6 times a week can fire up your cells to get more energy (glucose) from food. It will help keep diabetes away. It’s not enough to really aid in your weight-loss. But it will really help your muscles, bones and even your mood.
You still need that half hour of walking a day, but these little sprints will really make you feel like you’re doing something good, and maybe inspire a few longer sessions too.
TODAY: DO A FEW HALF MINUTE SPRINTS ON AN EXERCISE BIKE, STEPPER OR JUST AN EXTRA FAST WALK.
Just so you don’t think that I nag you to walk because I think it’s a good idea. The nags all have factual basis. I may not be a doctor, but I’ve read what they recommend. And the big guy, the Surgeon General, recommends “30 minutes or more of moderate intensity physical activity on five or more days per week to improve your health and fitness.” It can be accumulated walking of 30 minutes, meaning it can be done in shorter lengths throughout the day. 10 or 15 minutes at a time during different parts of the day is fine. The ‘moderate intensity’ means you feel the exercise and get warm and slightly out of breath when you do it.
So get up and walk or we’ll have to stick a big red surgeon general warning on the side of your couch, because it’s hazardous to your health!
TODAY: GET OUT THERE AND WALK!
Newton’s First Law of Motion states: “An object in motion tends to stay in motion and an object at rest tends to stay at rest, unless acted on by an outside force.” Sound familiar? It pretty much describes how we let ourselves gain weight and resist loosing it. It’s time that you act on it. So get moving and lay off the (Fig) Newtons.
TODAY: TAKE AN EXTENDED WALK.
Daily Nag, Exercise | Diet Nag | 
October 14, 2013 6:13 am | 
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