Health, Wealth, Relationships, Career & Spirituality

Fitness and Exercise

Exercise is good for you. And that is the truth that will never change. Starting a fitness routine should be based on the training program one will like and enjoy. No readily available program is good for everyone, it does not matter who designed it. Our bodies are different and each person knows her/ his body more than any expert. Set time aside or consult with a fitness expert to design the program you can easily follow, that allows you to get enough workout, build your muscles at your own pace and workout in your own time.

The exercise boosts your immune system and kick-starts your metabolism. Walk in the park or beach will do your health good instead of sitting in the couch snacking on fries. It is important to start as slow as your body allows you and increase your exercise by intensity and/ or distance every week or two.

Gradual is Always Better and Realistic

I remember how unfit I was after my second pregnancy. I couldn’t walk a mere 500m without a rest. I was not aware I could be that unfit. It took small steps from that 500m to running a 5km distance three times a week. The trick is that you need to graduate to higher intensity exercises at your own pace. You are not competing with anyone. Unless you are off course.

Fun, Fun and Fun

If your programme is like a chore, you are not going to last. Get rest and decide on some flexibility. Getting support is great for sustainability. If you can, form a group with your kids, friends or join a free local run or walk group. I am encouraged by a mom in my area who takes her fast walks with her teen daughter. A dog also makes a good fitness partner. You may also spend some quality time with your child on the track.

Buy CDs and dance your calories away with friends. Having a fitness partner helps keep the motivation and is less intimidating than the gym. Remember that you need to be absolutely comfortable with your choice of exercise and more importantly be your own support first. You may start with a cardiovascular programme. Cardio is good for your heart and your weight.

Graduate Whilst Consistent

Progress to include strength exercises. Including weight lifting and stretching in your program will give you balance. As a rule of thumb, one should not lift weights for two consecutive days. It takes your muscles some time of relaxation, estimated at 48 hours to build. The weight lifting may delay your weight loss a bit, if that is a goal. You will still be losing centimetres because you are building more muscle. However in the long term your muscles will be fighting the fat even when you are at rest.

Take a decision on the number of times you want to spend on different fitness types. You don’t need any equipment to exercise. Lift my 15 kg son most of my weight lifting days. That way I kill two birds with one stone; he enjoys the quality time whilst I get my workout done.

You may any object at your disposal like your canned foods, take steps instead of the lift, park your car far from the shops, use a bike instead of your car to work, start playing outdoor games with your children, etc. Just remember the trio to weight loss includes diet which is really about 80 percent of your effort, cardio and strength exercise. So the highest priority is in your kitchen.

This is doable as long as you add some fun to it. You don’t need to obsess with the scale readings but it is nice to measure yourself as you lose fat. There is no better measurement than the mirror and your own clothes. Keep at least one item that you wore at your biggest weight and maybe take a picture in this outfit. Try this outfit once a month or two months, whichever frequency you choose, just to keep track of your progress.

Compliment Yourself and Celebrate

You are your best judge. People will not automatically notice your change, so don’t stress if you don’t get any compliments from family, friends and colleagues. Remember that your enemy is body fat and not weight. You want to build muscle and lose fat. An estimation of up to 31 percent of body fat is acceptable for women and up to 25 percent for men.

Finally, take care of yourself and celebrate life. Do physical medical screening tests to ensure that you are in good health. Learn to listen to your body. Enjoy your exercise and have lots of fun.