The Fall 2016 5% Weight Loss Challenge start date is 2 weeks away. Time to get those priorities in order! One of the most important things we can do to reach our weight loss goals is to engage in exercise, and by exercise I mean "intentional movement". (Getting out of the recliner to raid the fridge and/or cupboards may be intentional, but that's NOT what I mean!!) Intentional movement is engaging in a continuous aerobic activity that will raise your heart beat, make you sweat and take at least 10 minutes of your time every time you do it. Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. There are many more exercises that are aerobic and can be done anywhere with a minimum of special equipment. If you can't think of anything else, take a brisk walk!
To that end, I commit to the following exercise plan:
1. Aerobic exercise to equal a minimum of 30 minutes per day. Walking, dancing, using exercise machines such as the elliptical will help my heart, blood pressure, blood sugar levels and provide those magical endorphins! (I have Zumba buddies too!)
2. Weight training, using dumbbells, barbells, cable machines with weights, weight machines, resistance bands and other assorted equipment will build and strengthen muscles, tone my body, and burn extra calories. My intention is to train 3x a week (2 split routines and 1 full body routine). Switching up the various routines will keep my body "guessing" and prevent boredom. My gym buddy is my husband, and he's also my trainer. He's great at encouraging me without being pushy!
If you engage in regular aerobic exercise and weight training ONLY in order to eat more calories...at least it's a beginning. Funny thing about that, the more you work out the greater your desire for healthy (i.e. "clean") foods! Pretty amazing, right?
Oh, and if you're nervous about trying weight training, there is Spark TV! There are numerous videos that show you how. If you're lucky enough to have a gym membership, book an appointment with the gym's trainer. Most memberships include free training sessions with certified Personal Trainers. You can even arrange for a Personal Trainer to work with you individually on a regular schedule. (Some Personal Trainers come to you!)
Advanced age is not a factor when it comes to exercise and weight training. You may have mobility issues or medical conditions to work around, but I promise you there are exercises you can do. Just be sure to check with your doctor first!! You'll make your doctor proud if take the initiative to improve your current condition with exercise. There are many exercises you can do while sitting in a chair (check Spark TV for those routines too!) if traditional standing exercises are not an option. It is never too late to begin a program of healthy eating and regular exercise. If you can't manage 30 minutes of exercise in one session, you can break up the exercise into 10 minute increments...it still counts!
Bottom line: Move as often as possible every day! Your body will reward your efforts.