Our bodies need to move in order to function properly. If we are not active, our bodies begin to degenerate, to simply rust away. Regular exercise acts as preventative medicine for our bodies. When we exercise we receive many health benefits. With regular exercise we see improvements in our sleep, moods, weight control, stamina, strength, and overall health and well being.
Exercise is necessary to help rid your body of waste via the lymphatic system, as the waste is only propelled by physical activity. So, as you can see it is terribly important to begin an exercise program as soon as you possibly can. Failure to do so can lead to serious health consequences down the road.
How to Get Started
Before we go any further, we strongly recommend you speak with your physician before starting an exercise program. Speak to your health professional about your fitness goals, and ask to take tests to assess your current level of fitness. Ask your doctor to explain how important it is to monitor your heart rate during exercise, and how to figure out your very own, personal target heart rate, or THR.
Once you’ve spoken with your physician, it’s time to plan out your fitness routine. Your plan should be well balanced, which means a portion should be devoted to aerobic activity, and another portion to strength training activities. Remember, if you’ve been sedentary for a bit, be kind to both your muscles and cardiovascular system by starting out slowly. Wear proper clothing, and include warm ups, cool downs and recovery periods in your exercise routine.
Excellent, Low Impact Exercise Options
Moving on from a sedentary lifestyle to an active one will take some time. Look for low impact options to get you started. The low impact exercises mentioned will benefit both your cardiovascular system, as well as help you increase your muscle mass and bone density. All three of these options are a great way to get started, as they are both inexpensive and enjoyable activities.
Rebounder or Mini Trampoline
One of the best and most inexpensive, low impact exercise options is the rebounder, or mini trampoline. Even NASA recognizes this as one of the best activities you can include in your routine. Rebounders help to keep your lymph moving, as well as to lose weight, increase cardiovascular fitness, and overall stamina. Some studies suggest that just 15 minutes of rebounding can equal around 30 minutes of running.
Whether you choose to bike indoors or out, biking is a fabulous way to help you achieve your fitness goals. This low impact activity is known to improve your health just by cycling 2 to 4 hours every week. With cycling, you’ll not only get a heart healthy work out, but also work out those leg muscles. It also helps with your balance and coordination.
The simple act of going out for an evening stroll through the park can do wonders for your health if done on a regular basis. This heart healthy, joint friendly activity can be done outside, or indoors on a treadmill. Regular walking helps you to lose weight, boosts your immune system, improves your mood, strengthens bones and muscles. Make sure you wear properly fitting shoes so your walks won’t be cut short by sore feet and leg muscles.
If you’ve never lifted a weight in your life, or have been away from them for any length of time, then consider power bands. Also known as resistance bands, these are inexpensive and can work for almost any fitness level. You can use them while watching television, streaming a movie or even keep them by your bedside to provide a low impact exercise even before you get out of bed.
Tips for Starting at a Gym
Alright, you’ve started a basic, low impact exercise routine at home, and you feel you are fit enough to add more diversity to your regime. Perhaps it is time to visit a gym? Gyms are a great place for those looking to improve their fitness level. Depending on the establishment, you’ll have access to top of the line equipment, as well as staff which can help you monitor your performance.
If you are new to weights it might be a good idea to start of with the machine weights. These machines are easy to use, and give you an excellent workout. Once you learn about the proper exercise form when using free weights, you can move onto them. Keep in mind to start slowly with both free weights and machine weights. Regular use of weights will improve your muscle mass and bone density.
Personal Training Session
Inquire if your gym of choice offers a personal training session. If so, sign up for one at least once a month. Personal trainers are fantastic motivators, and will be able to spot you when you use free weights, as well as answer any questions you may have.
If your gym offers aerobics classes, then by all means sign up for them. Aerobics is a fun way to whip your cardio up to par, and once you learn the moves from the classes, you can simply turn on some music at home and keep it up.
Maintaining a proper exercise routine is key to a long and happy life. Regular exercise can increase your stamina, bone and muscle health, mood, balance and coordination, and immune system. If you are new to regular exercise, make certain that you speak with your doctor before hand, then proceed to create a low impact routine that balances both cardio fitness as well as strength training. To enhance your life, and improve your overall health and sense of well-being, then consider implementing a fitness routine today. The results will speak for themselves.