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Exercise Plans for Beginners A New Year, A New You - Start Slow & Build You get winded going up stairs and you would not run down the
block even if your wallet was stolen from you by an especially quick pickpocket
because you are sure any running at all would cause your lungs and heart to
simultaneously explode. It has finally happened. You have become
completely sedentary. So what do you do to remedy your tragic
situation? Whip yourself back into shape? Well, the good news is that the
whipping part does not actually help, what with whipping not being an incredibly
intrinsic motivator. No, what you need is an exercise program that will help you
work your way up to being able to practically flying up those stairs.
If you do not like walking, you can try other things, like
lifting soup cans straight out to your sides and making little circles with
them, ten at a time. You can even do exercises that use just the weight of your
body, like trying this previous exercise without the cans. You can even work out
while lying down. My favorite lying-down exercise for flattening stomachs is to
just lie on your back and lift your feet off the ground and hold them a few
inches off the ground. Whatever you try, take it slowly. You cannot get anywhere if
you burn yourself out right away. Start with a small amount of time. Maybe do
some walking in place during commercial breaks at home. Then you can work your
way up to five minute periods of exercise, then ten. All you really have to
remember is that every little bit counts and that you do not have to do the
exercise all at once for it to count as exercise
Need a reason to work out? Here are 7 to start
Research has confirmed that any amount of exercise, at any age, is beneficial.
And, in general, the more you do, the greater the benefits. The National Academy
of Sciences has recommended that everyone strive for a total of an hour per day
of physical activity. Sounds like a lot, but the hour can be made up of several
shorter bursts of activity (it can be walking, gardening, even heavy
housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize
your fat loss while keeping valuable muscle mass. But exercise has many other
health and longevity benefits.
1. Heart Disease.
Regular activity strengthens your heart muscle; lowers blood pressure; increases
"good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad"
cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps
your heart function more efficiently
2. Stroke. In an analysis of 23
studies, researchers found that being active reduces your risk of having and
dying from a stroke. According to a study published in the journal Stroke,
moderately active study participants had 20% less risk of stroke than less
active participants.
3. Type II Diabetes.
This disease is increasing at alarming rates -- by 62% since 1990 -- and 17
million Americans now have it. Physical activity can enhance weight loss and
help prevent and/or control this condition. Losing weight can increase insulin
sensitivity, improve blood sugar and cholesterol levels, and reduce blood
pressure -- all of which are very important to the health of people with
diabetes.
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of
the Harvard School of Public Health found that a brisk walk for one hour daily
could reduce the risk of type II diabetes by 34%.
4. Obesity.
Overweight and obese conditions can be prevented or treated with exercise along
with a healthy diet. Activity helps to reduce body fat and increase muscle mass,
thus improving your body's ability to burn calories. The combination of reduced
calories and daily exercise is the ticket to weight loss. And controlling
obesity is critical, as it is a major risk factor for many diseases. Lowering
your body mass index (BMI) is a sure way to reduce your risk of dying early and
to live a healthier life.
5. Back Pain.
Back pain can be managed or prevented with a fitness program that includes
muscle strengthening and flexibility. Having good posture and a strong abdomen
is the body's best defense against back pain.
6. Osteoporosis.
Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or
lifting weights) strengthens bone formation and helps prevent the osteoporosis
or bone loss often seen in women after menopause. Combine a diet rich in calcium
and vitamin D with regular weight-bearing exercise for maximum results.
According to The Journal of the American Medical Association, data from
the Nurses' Health Study showed that women who walked four or more hours per
week had 41% fewer hip fractures than those who walked less than an hour a week.
7. Psychological Benefits.
Improved self-esteem is one of the top benefits of regular physical activity.
While exercising, your body releases chemicals called endorphins that can
improve your mood and the way you feel about yourself. The feeling that follows
a run or workout is often described as "euphoric" and is accompanied by an
energizing outlook. Exercise can help you cope with stress and ward off
depression and anxiety.
And these are just a few of the ways exercise improves your health. Studies have
suggested it can also help with certain types of cancer, improve immune
function, and more.
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So
what is the first step? Lucky for you, it is something you probably do every
day: walking. What is that you are saying? Walking is too hard on your joints?
You are too heavy to walk? Well, you are in luck because you can walk in a
filled swimming pool and get quite a bit of exercise in without destroying your
delicate joints or feeling nearly as heavy as you might otherwise feel.
