As humans we were designed to exercise regularly, however modern life has relieved us of many of the tasks our ancestors did everyday. As a result we are much less fit than previous generations, and the epidemics of obesity and diabetes are the result. Unless you choose to live off the grid and do everything by hand, your options to get fit now include classes, gym visits and deliberate movement, and probably when you would prefer to be relaxing!
Many people will complain that they are too tired to exercise, or lack the energy to get up and move. Sadly this is something of a self-fulfilling prophesy as the less you move, the less you will feel like moving. This means that you have to make the deliberate intention to start exercising, and be prepared for it to be an effort – at the beginning!
As human machines we were built to move, and when we don’t we tend to feel bad. Exercise helps us reduce stress, get stronger, to improve our circulation and breathing. It also keeps us supple and mobile for longer, making the need for help as we age less likely. If we look good because we exercise, it is also a great confidence booster.
What does exercising involve?
If you have been sedentary and inactive for some time, it would be wise to get checked by a doctor to make sure it is safe for you to start to exercise. Once you are cleared to begin, you have to make the mental adjustment to make exercise a regular part of your life. Sadly one walk won’t make a huge difference if it isn’t repeated.
There are three basic kinds of exercise, and we need to do some of each kind each week to get fit. These types are:
- aerobic exercise: forget Jane Fonda for now. This is ANY exercise that causes you to take in more oxygen and raise your heart rate. To get benefits you need to this for 20-60 minutes 5-7 times each week.
- flexibility exercise: you may have seen runners performing complex leg bending actions before running, however you simply need to stretch gently several times a week, and this can be during exercise once you’ve warmed up.
- strength exercise: this is not just for body builders! The goal is to build muscle through repeated actions, as muscle mass increases your strength and ups your metabolism. You need to do 1-2 sets of 12-15 repetitions of 10-15 exercises 3 times a week to begin with. Sign up for sparkpeople to get videos and information about strength exercises suited to beginners.
How should I begin to exercise?
If you simply hate to exercise, grab the nearest person, put on comfortable shoes and go out the front door. Walk around your neighborhood and see it from a pedestrian’s point of view. If no one will come with you, walk by yourself. Take the time to breathe, admire the scenery and let your mind wander. Rinse and repeat each day.
If you liked a sport in your youth, look to see if your local YMCA has a program for adults where you can get back up to speed. Check out local sports clubs as there are now many leagues divided into age categories, so you can play softball with contemporaries.
Be brave and try exercise classes in your area. Many local authorities and religious groups offer a short run of classes in yoga, tai chi or pilates so you can try them and see if you like the idea. If you enjoy them, speak to the instructor to find where they teach on a permanent basis.
If you know someone who goes to a gym, ask them to take you with them on a guest pass. Look at the equipment and check out the class schedules. You will be surprised how many normal and overweight bodies of all shapes, sizes and ages you will see. If you thought you were too fat to exercise, bang goes that excuse!
Above all, get up and try something, and commit to doing it for a month. It takes 21 repetitions for new behaviors to become established, so don’t be surprised if you don’t immediately love the process. Be patient with yourself and start to notice how you feel, how your breathing improves and your energy levels increase.
Before long you will find yourself looking forwards to your daily midlife exercise and will notice the improvement in your mood, energy levels and breathing. You will even find yourself missing your walk/gym run/yoga class if you have to miss it. Honestly!
