Starting an exercise routine is a way to get both your mind and body into shape. Regular exercise combined with a balanced diet can also help improve your mood and help you sleep better. In 2008, the American College of Sports Medicine and the American Heart Association released guidelines for physical activity that focus on a foundation of 30 minutes of moderate physical activity five days a week. They added that even this relatively small amount of activity will result in improved health and fitness in people who have never exercised.
Step 1
Stretch your muscles and ligaments gently and slowly. Choose a stretch for each muscle group. According to the Mayo Clinic, stretching decreases the possibility that you will injure yourself when performing everyday tasks such as lifting. Stretching also increases your range of motion over time and increases the amount of blood that reaches your extremities. This means that if you do get hurt, you'll likely heal faster because of the increased blood flow to the injury.
Step 2
Make a portion of your daily activity aerobic, whether it be walking, vacuuming or riding your bike. If you can, make the choice to walk somewhere rather than ride, or take the stairs rather than the elevator. Spend at least 15 minutes a day on some form of aerobic activity that raises your heart rate. Think of ways you can make something aerobic, like sweeping the floor or mowing the lawn. These are ways to introduce aerobic exercise into your life in a way that you can gradually build on and eventually create your own regular routine.
Step 3
Do strength training at least twice a week. You don't have to join a gym to build strength. Hand weights or even unopened fruit or vegetable cans can provide resistance. Increasing your muscle mass also increases your metabolism, since muscle burns calories even when you aren't working out. Don't worry about bulking up, it's really impossible with light weight training. Instead, you will be strengthening your body so that you can engage in other physical activity with less potential for injury.
Step 4
Strengthen your core muscles, which include your abdomen, lower back and pelvis. These muscle groups stabilize the rest of your body and help you perform other exercises without sacrificing form, which can lead to injury. Stomach crunches are a core movement, but keep your attention on your stomach muscles so that you use them and not your arms or back in the movement.
Step 5
Strengthen your balance system. This is a core system that we often ignore but need to decrease the likelihood of falling. Simple exercises such as standing on one leg or balancing your body on an exercise ball just a few minutes each day can lead to better overall conditioning. Yoga and tai chi also help improve balance.
Tips and Warnings
- Make small manageable goals for yourself to meet each day and each week. Keep track of your progress in a journal or wall chart for continued encouragement.
- Check with your doctor before making significant changes to your physical activity or diet.
Things You'll Need
- Unopened cans of fruits or vegetables
- Balance ball
- Journal or wall chart
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