Slow and Steady Wins the Race

Written by Silvia Angér | Feb 20, 2019 6:44:45 PM

When it comes to exercise, getting started can be difficult, but slow and steady wins the race!

I think a lot of people, when beginning an exercise for the first time or after a long time away, hear the recommendation to get 30-60 minutes of exercise a day (which is a reasonable recommendation) and jump right in at that level. That's really a LOT of exercise when you're deconditioned though, and what many people don't understand is that while that is the goal, it's not only totally ok, but preferable, to start small and work up over time. I started with 20 minutes of low-intensity weight lifting and cardio. The first few weeks, I spent most of those 20 minutes resting!

If you are a person who has not exercised for decades, dealing with obesity, as well as some joint issues, you would be best served with only 5 minutes of walking 5 days a week. Yes, 5 minutes of walking. And even with just that small bit of activity, you will see progress within a few weeks, your weight will start to drop, and your energy will improve. Over time you may increase the time you spend walking and add in some resistance training. One step at a time!

Important things to keep in mind:
-It doesn't have to be all or nothing. ANY activity is beneficial.
-When you're starting at zero, you don't have to jump right to 60. Work up. You have the rest of your life to get in shape, you don't have to be perfect tomorrow!
-Progress is progress. Keep aware of ALL the aspects of your health, not just the ones you are most fixated on. Your body is a system, and as parts of that system improve they will affect other parts of the system, and over time everything will eventually fall in place. Progress is progress!

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