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The time to start exercising is now
Published January 30, 2006
It’s the end of January and we’re still struggling with the aftermath of the holidays. Maybe there’s a little bit more droop over the waistband or a little less spring in the step, but if you want to be back in form by swimsuit season, now is the time to start.
If it’s been a long time since you exercised, you must start slowly. The best beginner exercise is walking. If you are seriously deconditioned, it is important to check with your health care professional before beginning a new program. He or she can advise you of any potential risks.
I like walking as a starting point for fitness because almost anyone can do it. The only required equipment is a good pair of shoes and someplace to go. For beginners, a level walking trail is best, but as you advance, you might want to add more challenging destinations. For instance, how about a hike along a river or up a mountain?
I’ve always had this dream of hiking the Appalachian Trail. Maybe someday!
Start with a goal in mind. Maybe you want to be able to walk a mile in 15 minutes. Maybe you want to lose 15 pounds. Depending on your fitness level, set realistic, reachable goals.
I’m not a big believer in New Year’s resolutions, but it’s OK to set a goal of walking five times a week for three months. I can nearly guarantee that if you stick to that program, you won’t want to stop after your three months is up.
In those three months, you likely will have begun to lose weight. You will feel stronger and healthier and you will sleep better. And because regular exercise helps relieve stress, you’ll probably feel better emotionally.
Start with a distance and time that is comfortable for you. Walk with your head and chest up. You want to open your chest cavity to make breathing easier. Breathe rhythmically, in time with your steps. Take twice as long to exhale as it takes to inhale. For instance, I sometimes count two steps to inhale and four to exhale. This keeps you from overbreathing and getting out of breath too fast. You can adjust this rate to one that is more comfortable for you.
Keep your shoulders down and your arms either down at your sides or bent at the elbows. Swinging your arms helps elevate your heart rate and also aids in propelling you along. But fist clenching can increase your blood pressure, so don’t do that.
Drink a small glass of water before you begin and have water ready to drink when you finish. Staying hydrated is extremely important.
It’s also important to wear good walking shoes. Poorly fitted or rundown shoes can put too much strain on your arches, your joints or your back, potentially causing pain that prevents you from continuing your program.
Way back when I started, after the birth of my second child (oh, about a hundred years ago), I could only walk to the end of my block before I became fatigued. That was horrifying.
So I started gradually walking farther and faster until I worked up to 3 miles a day in 45 minutes.
It didn’t happen overnight. I can’t recall exactly, but it probably took me a year or more to get to that point.
But so what? What are you going to be doing this time next year if you don’t start getting into shape? Every year that goes by brings you one step closer to high blood pressure, high cholesterol, diabetes, obesity, heart disease and all those problems associated with a sedentary lifestyle.
It’s never too late to start. What are you waiting for? Start now before the weather gets too hot and by summer, you’ll be a pro — and you’ll look and feel better too!
Mary Lee Stotler’s column appears every other Monday in The Facts.
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