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How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising? I can hear a pin drop about now….
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.
I want to be clear that I am by no means a physical fitness buff or coach, but know that, even though I am older, I still work out at least 4-5 times a week, but just not so intensely and feel like I am going to die, LOL! For instance I look for workouts that I really enjoy like walking, exercise band workouts, and low impact to name a few. Even if there is day that I just do not feel like doing anything, but at least I got up and moved my body like shopping, gardening, etc. I count it as exercise. Make it work for you and your schedule.
Here’s a sample exercise program that may work for you:
- Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
- Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
- Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
- Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
- From one to eight weeks — Feel better and have more energy.
- From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
- After six months — Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits. I hate counting calories or calculating grams and percentages for certain nutrients it is just too much work. Instead, I suggest these easy-to-follow guidelines:
- Eat several small meals (optimally four) and a couple of small snacks throughout the day
- Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
- Limit your fat intake to only what’s necessary for adequate flavor
- Drink at least eight 8-oz. glasses of water throughout the day
- I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
This is all I can think of for now. I should extend my thanks to my doctor and sister who is a registered nurse. Without their help, or keep myself sane.
Enjoy life, we all deserve it.