Congratulations on getting back to exercising after being sedentary and inactive. The human body was not intended to sit around and do nothing. We are at or healthiest as human beings when we are active as opposed inactive, standing as opposed to sitting.
Active people live longer, and have fewer health problems in their life than inactive people. Physical activity not only helps your body. It improves the health of all of your organs and internal body processes as well.
All exercises are rooted in physical activities and movements. This is why exercise is so important to being the healthiest “you” that you possibly can.
If you are coming back to exercise after little or no physical activity, there is one thing you should remember. Even if you start slowly, you will experience pain and physical discomfort. This is a natural and normal signal that your muscles have been torn down and are beginning to repair.
Don’t worry, this is a good sign!
You tear down your muscles when you stress them. The health benefits that come from exercise are not limited to the calories you burn while you are working out. For as many as 38 hours after your exercise is over, your body is attempting to repair itself. These repairs take a lot of fuel, which is how exercise burns calories and fat.
Unfortunately, the muscle tear-down process during exercise can result in mild pain. If your pain is extreme, you are overworking yourself. On the other hand, you shouldn’t be wary of the mild pain and discomfort exercise causes. This is a sign that you are building a bigger, stronger, healthier body, which is why you are exercising in the first place.
When Returning to Exercise, Think like Cinderella
Do you know the story of Cinderella?
You probably do. In case you don’t, it is the tale of a little girl who goes wandering in the forest. She finds a house, and since the door is unlocked, she goes right in. She finds 3 bowls of porridge, 3 chairs and 3 beds.
In every case, she kept trying until she found the bowl of porridge, chair and bed that was “just right”.
This is what you want to do when you begin to exercise after being sedentary and inactive for a long period of time.
Work on a schedule that has you challenging your body, but not overstressing it. Beginners to exercise often work too hard too early, and sustain an injury. The injury keeps them from exercising for a while, and in some cases they develop the mindset that working out is dangerous.
You should also find an exercise program that is “just right” for you.
If your life has involved a lot of sitting, little physical activity, and absolutely no exercise, begin with something easy. There is no shame in incorporating 3 walking sessions of 20 to 30 minutes each and every week when you are just beginning to workout. While you may not think of walking as exercise, it is an excellent all-over workout for interior and exterior health.
The idea here is to not overdo it when you are first beginning. You don’t want to “under do” it either. Push yourself enough but not too much, and only workout every other day of the week when you start out.
Returning to Exercise? Record Everything:
Congratulations on turning to exercise as a way to become healthier.
Exercise can strengthen your heart, and of your immune system a boost. This in turn means you’re less susceptible to falling prey to disease, infection and injury. Physical activity of any kind, especially strenuous exercise, creates the production of chemicals in your brain that fight stress and anxiety. And whether you want to burn fat, lose weight, build muscle or live longer, exercising can help.
Cardiovascular exercises get your heart rate up and help you burn calories.
Interval training is great for burning calories and promoting heart health. It also cranks up your metabolism and continues to crush calories for hours after your workout is over.
Add some strength training, and your exercise benefits get even a bigger boost. Working out with weights or body weight training builds lean, strong muscle. Muscle burns fat and calories more efficiently than fat does, even when you are just lounging around.
Incredibly, strength training leads to calorie crunching benefits for as many as 38 hours after your strength training is finished.
Regardless what type of exercise you undertake, if you have previously been sedentary and inactive for a long period of time, record everything.
Record how long you work out, what exercises you try, and important physical measurements. Record everything and anything attached to your workout preparation, the exercises you perform, and the results you achieve.
The more detailed your record-keeping skills, the quicker you can ditch your sedentary body, and the faster you will look and feel strong and healthy again.