Exercise: If it were a pill, it would be the Cure All!
It’s that time of the year when we start getting some warm days, we’re ready for the spring weather and to be outside again. For many of us this brings inspiration of change and specifically motivation to start an exercise program. Here are some simple tools to kickstart your movement program that you can begin thinking about now.
Step 1: Set your goals
Goals for movement can be varied. Some may want to work on body composition, while others on endurance training and still others may be working on just getting themselves up and moving again after a long period of time. Whatever the goal, write it down.
Step 2: Know what motivates you
Are you someone who is motivated by numbers and data? Or do you just want to feel good in your summer outfit? Perhaps you want to be able to pick up your grandkids without feeling like it is an effort. Or finally compete in that race you’ve always said you would do. Whatever it is, create a way for you to utilize this while creating your habit. For example, if you are motivated by data and numbers, perhaps you get a VO2 max test to find out your heart rate goals for zone training and track your progress. If it is the summer outfit, hang it on something you can see daily and once a week try it on.
Step 3: Make a plan
What steps do you need to accomplish to achieve this goal? Make them realistic and manageable, you want to be successful in each step to draw you forward in your accomplishments. If you do not yet have a movement plan in place, you may not want to jump right to your max number of days of movement. Instead perhaps starting with one day per week and then adjusting your schedule to make the other days work as you gain confidence.
Step 4: Have an accountability tool
An accountability tool can be a person, a group, an app or just your data. Have some way to hold yourself accountable for the changes you are making. This ties back into knowing what motivates you. Perhaps, you create smaller goals within your large goal and create rewards for yourself, such as a massage or new outfit.
Step 5: Re-evaluate
Always set a length of time in which you will re-evaluate your plan. Too zealous at the beginning and didn’t accomplish as much as you’d hoped? Take a moment and recognize what didn’t work, go back to motivation and create a new plan. If you found you’ve achieved your smaller goals earlier than you had expected, perhaps you make your next segment a larger bite.
Some recommendations for most patients in movement:
A mix of strength training, cardiovascular exercise, mobility and balance is needed for longevity
Minimum recommended movement is 150 minutes per week (30 minutes 5 times a week) per the American Heart Association. However, for weight loss, this number increases to 60 minutes per day, 5 to 6 days per week.
Timing of exercise can affect sleep. End exercise a minimum of 2 hours before going to bed. If you have trouble falling asleep, morning exercise is recommended. If you’re having trouble staying asleep, afternoon/evening exercise is recommended
Women: DO NOT exercise fasting. Men can tolerate this to some extent, but even for men I don’t usually recommend this. A small amount of carbohydrates (half a banana) prior to exercise will change everything!
Anything over 60 minutes of moderate to high intensity exercise, you should add additional fuel (carbohydrates) to sustain your energy as you move.
HYDRATE! Not just during your workout but also during the day.
Be sure to plan a rest day. Rest days are where the magic happens. When your body can focus energy on repair and you reap the benefits of your efforts.
In reality, there are few things you can do that will have a greater impact on your health than movement. If it were a pill, it would be the cure all. Look forward to seeing you outside this spring!