HOW DO I START AN EFFECTIVE EXERCISE PROGRAM?

In all the years that I have Yo-Yo dieted, I have never been able to overcome that inevitable diet plateau that I usually hit after I drop the first 20 or so pounds unless I start some sort of exercise program. But starting an exercise program takes commitment and determination. It can be overwhelming and a little intimidating at first, especially when getting started at this time of the year! The holiday season is a notorious diet killer! And I know that look on your face! You may roll your eyes and say, “I am way too busy! Who has time to stick to an exercise program during the Christmas rush?” But I am telling you and myself that we can and will do it! Any how it is best that we get a head start on all those New Year’s Diet Resolutions and start that exercise program right now! So, we will address some common questions relating to starting an exercise program right here and now.

You may ask:

Question #1: How much physical activity do I need?
Question #2: How do I begin if exercise is new to me?
Question #3: How can I fit exercise into my busy schedule?
Question #4: How will I know what exercises give me the best workout?
Question #5: How will I know if my exercise program is working for me or not?

Let’s start with Question #1: How much physical activity do I need?

Well, according to the Centers for Disease Control and Prevention, adults need 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Or, 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Or, an equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
It is best to start with a 5 to 10 minute warm-up and end with a 5 to 10 minute cool-down and stretching period, depending on how long you exercise for.

Check out the website:
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Now, Question #2: How do I begin if exercise is new to me?

If you are uncertain about where to begin, or like me you may have a few physical weaknesses (My problem is with my knees, heart and back). I know that these are some serious handicaps but all is not lost! Let your physician know what you want to do! If you have a weight problem, taking off those extra pounds may help the problem to improve. So get his suggestions! It’s best to discuss your exercise goals with your physician to determine what exercises may be best for you. With approval from your doctor, you can consider some of the following ideas to get started on your own personalized exercise program. But remember, make that appointment with your physician FIRST before starting! Here are a few suggestions I have for activities that your physician may allow you to begin.

You may:
1. Take short walks throughout the day, even if you start out walking only 10 minutes at a time. 2. Walk to stores or restaurants at lunch time (if accessible)
3. Take the stairs instead of the elevator.
4. Park in the back of the lot at the shopping center or mall.5. If you have a dog, walk him after work. Dogs need exercise too! My cat will even stroll along with me every day! She loves it!
6. Ride your bike to Starbucks on Saturday.
7. Use the exercise stations at your local park.
Of course there are many other suggestions that your doctor may give you, so just ask!

Question #3: How can I fit exercise into my busy schedule?

Exercise activities can be broken up into 10 minute intervals all during the day or two to three 15 to 30 minute increments if necessary. This will provide adequate amounts of activity and allow for the maintenance of a busy schedule. If you have a one-hour lunch break, bring your lunch and spend 30 minutes eating and 30 minutes walking. The most important thing is that you do something! Don’t just lie there! Be active!

Question # 5: How will I know what exercises give me the best workout?

Check out the following website at the National Ag Safety Data bank:
http://www.cdc.gov/nasd/docs/d000101-d000200/d000108/d000108.html
My advice is to do everything possible to prevent injury to your body while getting in your exercise! Preventing an injury is much easier than repairing or treating an injury so be careful! It is important to take care of yourself. If you damage your knees, pull a muscle or ham string or damage your back your not helping your health or weight problem so again take great care of your body! Learn the right way to do the exercises before doing them. To me safety is much more important than the results, but if you are performing the exercise correctly, you will see better results.
But my favorite exercises are riding bikes, swimming and walking! I also like to ride a stationary bike or a stepper (that will not put too much pressure on the joints of my knees) when the weather just will not permit me to get outdoors!

Question #4: How will I know if my exercise program is working for me or not?

Setting weekly goals is the best way to track your success. Goals can include the number of weekly exercise sessions you want to complete, the length per session you hope to achieve, or the type of activity you want to incorporate into your routine. Record your actions so you can look back and assess your progress. Set higher goals for yourself each week and continually strive to achieve them.According to the Mayo Clinic, successful weight loss requires lifestyle changes. So set process goals - eating healthier and exercising more regularly - as opposed to outcome goals, such as losing 50 pounds. And make sure your goals are realistic, specific and measurable - I will walk 30 minutes a day at least five days a week, for example.

Here is the website address to the Mayo Clinic “Weight loss through exercise” (topics & tools - Articles):
http://www.mayoclinic.com/health/weight-loss/WT00004
Check out the articles on this page! I found them very helpful.

Well, let’s go ahead and get a head start on our exercise program for the New 2009 year! Are you ready?

Colene W.