Beginners Tips !

Even the seasoned pro can learn something new about exercise every day.

Habits & Health

Habits dominate almost every aspect of our lives. They’re not all bad. Habits can save us effort, as they are formed by repeated effort until a behavior is automatic. Bad habits, good habits, same story. Forming habits, whether for the better or worse, requires effort and commitment.

Habits can have a great impact on wellness, positive or negative. Habits are repeated behavior, so the affect is greater with accumulated effects. Humans are imperfect, but we're not hopeless or helpless. We have the ability to assess our own moves and slowly change our behavior, if we have the determination and vigilance.

Changing old habits isn't easy. It takes motivation, understanding and knowledge. We don’t need nags and guilt trips about what we're doing wrong. We do need to focus is on what makes us feel good, what enhances our health, and how to bring these things into our lives on a daily basis. The way you do things is as much a part of your habits as what you do.

The way you sit and stand, the way you do housework (if at all), the way you move and use your body, how much you eat and drink (and what) all affect the way your body feels. Sometimes there is a direct action-reaction connection (ie. eat a half gallon of hot salsa in one sitting => gastrointestinal distress).

Other times there are both direct and indirect effects from behavior (ie. poor posture =directly=> sore back muscles, but also poor posture =indirectly=> reduced lung capacity, therefore reduced oxygen in the brain and reduced alertness).

If we remember to find renewed motivation and tips through our gains and losses, we are always walking the path of wellness.

This is not intended as medical advice which should be obtained directly from your doctor.

How Much Exercise?

How much and what kind are good questions. Only you and your doctor can determine what is right for you. Whatever type of exercise you and your doctor decide you should try, remember to keep it balanced.

A well-balanced workout includes stretches, cardio training (to condition your heart and lungs), and some toning exercises (to make stronger, leaner muscle and improve bone density). Training with weights does not necessarily make someone’s muscles “bulk up.”

Your results with working out depend on your current fitness level, general health, sometimes genetic factors, plus what you do and how (how much weight, how often, how long).

A complete 30-minute cardio workout may have 4 minutes of warm up, 4 minutes of stretching, 15 minutes of cardio (with a water break and heart rate check), then 3 minutes of cool down and 4 minutes of stretching.

This is not intended as medical advice which should be obtained directly from your doctor.

Get Started with Exercise

Start with a visit to your doctor to get a check up and recommendations for the type and duration of exercise you should pursue.

Beginners need to start with small amounts of exercise at low intensity and build up to more challenging or longer sessions. Sometimes that means taking a 5 minute walk is enough. Start with that small, 5-minute commitment.

When you are comfortable with that and have made it a habit, part of your daily routine, then start taking a 5 minute-walk twice a day. Add a minute here and there until you eventually build up to a 10-minute walk. Then eventually give yourself a 10-minute walk twice a day.

Slowly add the intensity, slowly add the time. It is a small, easy start, and gradually improves your ability for more. Is 5 minutes a day really enough? Well it’s better than not taking a 5 minute walk or getting some kind of exercise. Consult with your doctor, she can run tests to determine your appropriate effort levels and safe type of exercise for you to begin.

This is not intended as medical advice which should be obtained directly from your doctor.