Ease into ExercisePosted: Oct 31 in Getting Active by Staff
During your weight loss diet in Syracuse, Fayetteville or DeWitt, introduce exercise gradually.
Your weight loss diet will be a huge part of making your lifestyle healthier, but exercise is what will help you keep it that way. As you lose weight thanks to new habits, your fitness program provide all sorts of health benefits– from stress reduction to a stronger cardiovascular system and the strong, lean muscles that provide the foundation of a healthy body.
Yet if exercise has never been a consistent part of your day-to-day life, it can be hard to know where to begin. Though Dr. Scinta will help you get started in your fitness pursuits, it’s important to ease yourself in slowly to prevent the injury and frustration that can come with doing too much too soon.
Fortunately, adapting to an exercise routine will be easy with a little guidance. These pointers should help you get started:
Feel out your fitness.
Before you jump into a routine, you’ll need to know how much your body can handle. There’s a good chance you already have an idea of what kind of shape you’re in, but gathering a little data can help you get a sense of what your body can take and what your starting point is. Try going for a one-mile walk and seeing how long it takes you as well as how high your pulse rate is before, after and during the exercise. It may also be useful to see how many pushups and sit-ups you can do, or any other basic exercise you plan on making a part of your routine.
Get more active every day.
You won’t immediately be able to run 10 miles a day, but you can increase the amount of physical activity you do in every aspect of your daily life. Moving around more, regardless of what that movement consists of, will pay off by helping your body adapt to the challenges to come. Make an effort to get up and stretch your muscles more at work, take walks on your lunch breaks or do more chores around the house and yard that will get you on your feet.
Start slow and build up.
At first, it will likely be exhausting to slog through full 30-minute exercise sessions. Stick to something shorter when starting out. Try introducing exercise in just 5-minute sessions, then move up to 10, then 15 and 20 until you’re capable of going a full 30 or 60 minutes with ease. Remember to go at your own pace—pushing yourself to fatigue or injury will only impede your progress. You’ll also need to remember to rest and recover after a hard day’s workout. Pay close attention to what your body is telling you and always take a break if you feel nauseous, dizzy or out of breath.
Though you may want to jump right into an exercise routine as you start your weight loss diet, a slow and steady approach is key in keeping yourself healthy and on track towards your goals. Have you successfully eased yourself into exercise during medical weight loss? Tell us about your process in the comments below.