It's so easy to get caught up in the idea that there is a "right" way to exercise. Really, there is a lot of confusing and contradictory information available to us about what constitutes the "best" way to exercise. All of this contradictory and confusing information really boils down to one point: human beings are healthier when they physically move around on a regular basis.
I often recommend that people begin walking when they are seeking an exercise program, and they often respond to my suggestion as though walking is an inadequate way to get exercise. Most of the people asking me about how to exercise are are not currently exercising at all. Any kind of movement is better than no movement, and our disordered cultural philosophy of "no pain no gain" exercise really causes long-term mental and physical trauma. I recommend beginning with short walks every day (15 minutes will do), and working up to an hour per day. If walking is not possible due to injury, I recommend swimming or arm cycling. Be creative; just move.
When we don't exercise regularly (and by "exercise" I really mean "move around"), our body chemistry changes. We release fewer "feel-good" hormones called endorphins. The longer we go without moving, the lower our endorphin levels become, and the harder it is to get motivated to move. Just getting the body moving with 15 minutes of continuous movement per day will start to change the chemistry in the body so that you want to move. When these chemical changes occur, you will naturally seek out and find exercises that you particularly enjoy. The most important thing about the process is just to get started!
Let go of worrying about the "right" way to do it, and find a place that you'd like to take a walk. Decide which days every week you're going to walk and what time on those days you are going to go. Block off the time and let friends and family members know your plans so that they will be respectful and supportive of the time you need for yourself. Begin with those few days every week, working up to 30 minutes of activity every day, then work up to 1 hour. Go at your own pace and increase your exercise time when you are ready and it feels comfortable to do so. It's important to remember here that I am not talking about beginning with 15 minutes of hard-core, sweat-pouring, gasping-for-air type of activity. I'm talking about 15 minutes of enjoyable physical movement.
One more thing: keep your mouth closed when you exercise. Mouth-breathing during exercise is part of the body's stress response. If you find while you are exercising that you need to breathe through your mouth, that is your body's sign that it is time to slow down. If you notice yourself needing to breathe through your mouth while exercising, slow down or stop until you can once again breathe through your nose. Using the nasal breath while exercising is a very simple way to use your body's wisdom for cardiovascular training. Using the nasal breath allows your cardiovascular fitness to improve at a natural pace for your body, rather than becoming a slave to machines that monitor heart rate without knowing any of your individual characteristics or health risks.
I often recommend that people begin walking when they are seeking an exercise program, and they often respond to my suggestion as though walking is an inadequate way to get exercise. Most of the people asking me about how to exercise are are not currently exercising at all. Any kind of movement is better than no movement, and our disordered cultural philosophy of "no pain no gain" exercise really causes long-term mental and physical trauma. I recommend beginning with short walks every day (15 minutes will do), and working up to an hour per day. If walking is not possible due to injury, I recommend swimming or arm cycling. Be creative; just move.
When we don't exercise regularly (and by "exercise" I really mean "move around"), our body chemistry changes. We release fewer "feel-good" hormones called endorphins. The longer we go without moving, the lower our endorphin levels become, and the harder it is to get motivated to move. Just getting the body moving with 15 minutes of continuous movement per day will start to change the chemistry in the body so that you want to move. When these chemical changes occur, you will naturally seek out and find exercises that you particularly enjoy. The most important thing about the process is just to get started!
Let go of worrying about the "right" way to do it, and find a place that you'd like to take a walk. Decide which days every week you're going to walk and what time on those days you are going to go. Block off the time and let friends and family members know your plans so that they will be respectful and supportive of the time you need for yourself. Begin with those few days every week, working up to 30 minutes of activity every day, then work up to 1 hour. Go at your own pace and increase your exercise time when you are ready and it feels comfortable to do so. It's important to remember here that I am not talking about beginning with 15 minutes of hard-core, sweat-pouring, gasping-for-air type of activity. I'm talking about 15 minutes of enjoyable physical movement.
One more thing: keep your mouth closed when you exercise. Mouth-breathing during exercise is part of the body's stress response. If you find while you are exercising that you need to breathe through your mouth, that is your body's sign that it is time to slow down. If you notice yourself needing to breathe through your mouth while exercising, slow down or stop until you can once again breathe through your nose. Using the nasal breath while exercising is a very simple way to use your body's wisdom for cardiovascular training. Using the nasal breath allows your cardiovascular fitness to improve at a natural pace for your body, rather than becoming a slave to machines that monitor heart rate without knowing any of your individual characteristics or health risks.