To give a generic answer to sum up how "everyone" can start exercising regularly is impossible. Everyone is different and unique, therefore everyone's health and current condition of their bodies will be different. So instead of simply stating "Do this... " to start working out, a self analysis is critical in order to determine how and where you should start.
To play it safe, especially if you have not exercised in six months or more, it is always advised to first speak to your doctor and get a physical examination. Be up front with your doctor and inform him/her that you plan on exercising regularly (2-4 times a week) and you want to know if there are any limitations to the activities you can do. Listen carefully and follow the recommendations of your doctor. They may give you a certain schedule to follow and maybe even set you up with an appointment to see a nutritionist to plan out a specific healthy diet.
Your doctor may want you to first change your diet for a month or so to allow your body to get some proper nutrition in the form of fruits, vegetables, and lots of water before starting to work out. Again, it all depends on your situation and what your body needs. That's what is most important.
If you are truly focused on improving the condition of your body and making the appropriate transition into a healthy lifestyle, then realize that a slow but steady approach is key. This is especially important if you have not worked out in a year or more because when you do begin to exercise, your body will be doing movements and actions it's not accustomed to doing. Your body will get tired in a relatively short amount of time at first, but as your endurance builds up and your muscles get stronger, the time you are able to exercise will definitely increase.
Therefore if your doctor has given you the green light to start working out, take it slow but steady. Your first week maybe you just start by walking on Monday, Wednesday, and Friday for thirty minutes. Your second week increase the time to forty-five minutes and continue to increase the duration and intensity slightly week after week.
Here is a sample schedule of what an initial six weeks of progressive exercise can be, but of course you should always adapt and adjust accordingly to fit your needs. And make SURE you drink a lot of water especially after you workout! Your body will definitely need to hydrate and replenish itself as you begin a regular exercise program.
Week 1 - Walk 30 Minutes - 3 days a week
Week 2 - Walk 45 Minutes - 3 days a week
Week 3 - Walk 1 hour (increasing the pace) - 3 days a week
Week 4 - Walk 20 min, Jog 15 min, Walk 20 min - 3-4 times a week
Week 5 - Walk 20 min, Jog 20 min, Walk 20 min, Calisthenics 10 min - 3-4 times a week
Week 6 - Walk 10 min, Jog 30 min, Walk 20 min, Calisthenics 15 min- 3-4 times a week
* After each workout be sure to properly stretch, drink a lot of water, and lubricate your feet with lotion after you shower. You do not want to develop blisters or cuts on those precious feet which may force you to stop working out. Your feet are the root of every workout so make sure you take care of them.
As you can see from the schedule above, there is a gradual progression in duration and intensity week by week. Best yet, this plan uses nothing more than a pair of tennis shoes and a good amount of willpower. When you combine regular exercise with healthy eating throughout the entire day, the weight you are seeking to lose will fall off your body.
But you will have to put in the work to be successful. You will most likely have to break some bad habits you've developed over the years. You will have to motivate yourself to get off that couch, and get your body moving. However, if this is something you truly want, and you are sick and tired of being overweight and out of shape, then you have all the motivation you will ever need to make a definite change to develop a healthier lifestyle.
Sure at first it will take some time getting used to this new exercise routine and eating healthier meals throughout the day, but if you stick with it and focus on the choices you make, you will lose weight and eventually get into the shape you want to be in.
Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has recently embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://HealthyChoicesInLife.com as he strives to lose 60 pounds through dedicated exercise and eating healthy. From healthy eating guides to a step-by-step manual to help tackle the process of losing weight, readers will find the latest information to combat the rising obesity epidemic and start getting into shape at http://HealthyChoicesInLife.com/why-cant-i-lose-weight.
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