Exercise, Anyone? It’s NEVER Too Late To Start!

Ask any expert – exercise is great for you! It has so many health benefits, like controlling your weight, giving you increased energy, heart health, stamina, flexibility, higher metabolism, releasing endorphins to feel good mentally… the list could keep going.

If you are not currently a devotee of exercise, you might be feeling that you are too old, too overweight, too out of shape to start. Wrong!  It is never too late to start exercising. Even people with special health considerations can find ways to exercise!

(Please check with your doctor before beginning any new exercise routines.)

5 Tips for Starting To Exercise – No matter what point you are starting from!

1.     Start Slow.  A common error is to get fired up with exercise commitment and enthusiasm and over-do it in a big way the first time or two. This can lead to excessive soreness, actual injury, and feeling very overwhelmed with the belief you have to be an Olympian the very first week.  Gradually add exercise to your life. As you build up your fitness levels, you can increase the length of time, number of times a week, and intensity to be whatever works for you. Starting slow is a great way to ease into the idea.

2.     Low Impact.  Choosing ways to exercise that are low impact can really help you when you are starting out. Walking, swimming, and cycling can all give you a great workout for many muscle groups without putting you in a lot of injury risk.

3.     Simple. Don’t make it complicated. You don’t have to figure out sets and reps and machines, you can just find something you enjoy doing that keeps you active and moving more than before. As you get used to being more active, you can try new ways to exercise – or not! Stick with what you like and what works for you, because liking exercise is a huge factor in continuing to do it. And continuing to do it is the point!

4.     Be Creative. Exercise doesn’t have to mean “going to the gym.”  If you love to shop, walk each level of the mall an extra 15 minutes before hitting the stores.  Exercise is all about moving more, particularly when you are starting out. Try out some sports like golf or tennis. Take your dog for longer walks – you’ll both enjoy it! 

If your fitness or health won’t allow you to get out and about, look into chair exercising.  A fitness band (long, stretchy, latex band) can be a great exercise tool to work out various muscle groups, and is often used by physical therapists for regaining strength. It allows you to adjust the tension and resistance as your own fitness increases, and can be used sitting, standing, or even in bed lying down. It can help with strength, flexibility, and toning.

5.     Faster than you think! Just adding 30 minutes of moderate exercise three times a week can make a dramatic difference in your health. If that is too much for you to contemplate, don’t focus on that right now. Start with 10 minutes a day and then gradually increase your time and frequency as you being to enjoy it and see improvements in your fitness.  Any exercise you get beyond what you are currently doing is a good thing!

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Losing Weight After Your Baby is Born - Ideas and Strategies

If the arrival of your new little bundle of joy has left you with an unwanted bundle of extra pounds, don’t despair. With the right mindset, and the right strategy, you will be back to your ideal weight sooner than you think!

Babies are such a joy… but also require lots of energy, time, and work! Not many moms can instantly revert to what life was like prior to baby coming along, and that includes pre-pregnancy weight and often exercise routines as well.  You aren’t getting as much sleep, you may be breastfeeding, you are recovering from birth and your hormones are in flux.

Think about what you just went through; 9 months of growing a life, your body changing, giving birth.

1.  Be Patient.  You didn’t gain all the weight at once, and you won’t lose it all at once, either.   Set some realistic goals – maybe losing a pound a week, and 30 minutes of exercise 3 times a week – and focus on one day at a time.

2.  Baby Steps.  Your life is full of change, and it may be a while before a new routine is established that you can count on. So take small steps where you can to regain your health and lose extra pounds, and don’t spend energy lamenting what you can’t do right now.

3. Be Realistic.  A new baby is a lot of work. You need rest, you need exercise, you need healthy meals. Ask for help to make sure your own health doesn’t get pushed to the back of the line.

Here are some great ideas for helping you lose the extra baby weight (even if your “baby” is now a teenager… never to late to start!)

·      Plan regular meals. I know – I hear the hysterical laughter out there. The words “plan” and “regular” aren’t often associated with babies. But you can have salad ingredients washed, chopped and ready to go, microwave steam bags of veggies in your freezer, fresh fruit on hand, and some healthy dairy snacks like yogurt and string cheese to be sure you are always able to eat regular and healthy meals and snacks. That helps your energy levels and metabolism. Don’t forget the protein!

·      Be creative with exercise.  You may not be able to work out the same ways you used to (for a while anyway), but that doesn’t mean you can’t exercise!

o   As soon as you have clearance from your doctor, you can start taking long walks around your neighborhood with the baby.

o   Use the baby as part of your weight resistance! Pick him up and put him down to do waist bends, or arm exercise (keeping the baby safe and secure at all times of course!)

o   Go up and down your stairs more times than you have to just for the exercise, or make extra trips to and from the laundry room.

o   If your baby likes to be walked around for soothing, figure out a pattern in your home that makes a track, or walk around your driveway. Buy a pedometer to count your steps!

o   Use grocery shopping to do some speed walking through the store with the baby securely in a stroller, in a sling you are wearing, or in his baby seat secured to the cart.

o   Use the grocery bags to do some arm curls in and out of the car, and into the house.

o   The mall makes an ideal place to go walking with a baby; no time restraints, perfect for the stroller, a built-in track impervious to weather, and it gets you out of the house for some real life activity.

·      Watch your diet. Many of us indulge while pregnant, but now is the time to put that behind you (particularly since the extra pounds may be behind you as a reminder!) Cut out the high fat, high calorie treats and eat a rainbow of healthy colors each day. It will help you have more energy to care for the baby as a bonus to losing the extra pounds faster!

·      Find something you enjoy!  It is much easier to exercise regularly if you are doing things you enjoy, and the great news is there are a lot of “Mommy and Baby” classes out there for yoga, or stroller walking groups to give you socialization and support.

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Keep a positive outlook. You have a wonderful new baby, and you should celebrate the victories in life. Focus on the things you are doing right for your health, and the pounds you have lost already. Buy a new outfit that fits you as you are now, and one for the next level of weight loss that is closer to your goal.

No matter how many post-baby pounds you would like to lose, feel good about who you are right now!  Goals are a lot easier to reach when you have the right frame of mind.  

Take a Walk… It Does a Body Good! Walking for Daily Exercise Has Numerous Health Benefits!

For most of us, no matter what our fitness level, walking is very possible.  And the really great news is that walking can reap just as many overall health benefits as more intense workouts like jogging – with less impact, and less risk for injury! 

8 Things A Daily Walk Can Do To Help Your Health:

1.     Lower LDL Cholesterol – that’s the “bad” kind you don’t want!

2.     Raise HDL Cholesterol – that’s the “good” kind you do want!

3.     Reduce your risk of developing Type II Diabetes, or help you manage it if you already have it.  A balanced diet and regular exercise like walking might free you from medication!

4.     Lower your blood pressure.

5.     Reduce your stress levels, and improve your brainpower and mood!

6.     Control your current weight, or lose excess weight – and increase your metabolism in either case.

7.     Increase your overall fitness, flexibility, strength, and stamina.

8.     Significantly reduce health risks like stroke, heart attack, even cancer.

Regular walking at a fairly brisk pace can reduce your risk for heart attacks just as much as regular jogging can.  And with walking?  No need for the “no pain, no gain” mantra.  You can benefit without the need for sore, tired, aching muscles after each workout.

All it takes is 30-60 minutes a day of brisk walking to reap so many health benefits. Use the time to listen to music or books, watch your favorite TV show if you are on a treadmill, enjoy nature, or just be alone with the quite of your own thoughts in a world too full of all kinds of noise.

If you are new to exercise, you should consult a doctor before beginning a regular routine of any type, even something as gentle as walking.  Here are some tips to remember when you use walking as a wonderful way to exercise every day!

Tips for Daily Walking

·      Start slow and increase pace and distance.  You can start out taking several shorter, less intense walks and build up to one longer, brisk walk each day. 

·      Vary your pace, working to keep your heart rate in the target zone best for you.  You can manually check it using your pulse and a watch, or wear a heart rate monitor.  Remember that hills and variety in terrain will increase difficulty and increase your heart rate.

·      Wear great shoes!  No, not flashy going out dancing kind of great – great shoes for walking.  You can purchase shoes specifically designed for walking, or just shoes that offer excellent support, flexibility in the soles, and that fit well to keep your feet happy, healthy, blister-free, and walking briskly!

·      Dress the part.  Wear comfortable clothing that will breathe well and wick away moisture.  Make sure you are dressed for the environment, inside or out.

·      Warm up, cool down, and stretch.  Walking is exercise and as such you need to do a proper warm up and some stretching before you start.  When you are finished walking, do a cool down and more stretching.  The longer and more intense your walking workout, the more you need the cool down and stretching.

Now get going – those feet were made for walking, let them do their thing and walk you right into a healthier, happier, and more fit you!

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