By Dodi Herk
DHAC Exercise Physiologist
Have you noticed everyday activities becoming a little more challenging? Is it taking you longer to do common activities like vacuuming, laundry, raking, or even walking? Do you feel to muscle fatigue, weakness, and stiffness after taking the stairs or going shopping?
There is a simple solution. MOVE MORE.
Our bodies are meant to move. Unfortunately, for many of us, our lifestyles have us sitting still for extended periods of time.
Many of the folks who visit us at 6060, our medical exercise program, tell us how frustrated they are with themselves. They are often experiencing difficulty doing some of the things mentioned above. But, by week 3, most tell us how much better they feel.
Why week 3? By week 3 of the program, people who were rather sedentary will be doing 10-20 minutes of cardiovascular exercise at low-medium intensity and 4-6 strength machines at 2 sets of 15 reps. They are amazed at how little effort it took to feel and move better.
Of course, these improvements are “addictive.” Most folks want to integrate more exercise and movement into their routines. They are pleasantly surprised to learn that it doesn’t take much to get started with a regular exercise regimen. Success leads to success. Often, they want to keep at it, learning more and more about healthy lifestyles.
So, how should you get started? Try these simple exercises from the comfort of your home or office.
- Sit down/stand up using a chair 5-10 times. 2-3 times a day
- Walk around your house or yard for 5-10 min 2-3 times a day
- March in place
- Stretch! Up, down, left and right.
If you’re wondering when you are going to start, the answer is NOW!
When you are ready, trained exercise physiologists and nutritionists can help you take the next steps.
What are your favorite ways to work some simple exercise into your day?