Getting Started: Part 4 - Simple, Practical Exercise Tips
With summer activities ramping up, there can be lots of distractions to pull you away from staying on track with exercise. So, let’s highlight a few bits of information to not only keep you on track, but also try implementing into your daily/weekly schedule. As always, we want to hear from you! What works and doesn’t work for you? Share your thoughts and maybe it will help someone else on their journey.
• Place a real focus on increasing your daily “non-exercise” activity. For example, wash the dishes by hand, give the apartment/house a deep clean (you might be surprised how much this will get you moving!), get that yard work done, park further away, always use the stairs, chase around your kids (or borrow your neighbors’!).
• Start slow and gradually progress until you’re exercising 45-60 minutes a day, four-five days/week.
• For the first few months, emphasize aerobic/cardio exercise and focus on duration over intensity to build your endurance capacity.
• When you are beginning with strength training, start with full-body workouts using two-three sets of 10-15 repetitions using controlled movement. Each rep should take four seconds to perform. Shoot for two-three sessions a week.
• Always remember that joint pain is not healthy pain. If the exercise causes pain, modify the exercise.
• Remember, flexibility and mobility are the first things to go as we age, and subsequently, the root cause of most injury. Work on these daily!
• Pick something you actually enjoy (or at minimum, can tolerate) and be consistent! Small steps add up over time and you will be amazed at how you transform!
If you don’t know where to start, join our growing community and start the Therapeutic Movement and Exercise System where all the planning is already done. Just follow the workout schedule in the comfort of your own home, no equipment needed. All exercises are modified regardless of your fitness level or movement restrictions. We can’t wait for you to live your own success story!
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