1. Cardio. The general rule is to get at least 20 minutes of cardio exercise three times a week. This can be any activity that elevates your heart rate into your training zone. First, figure out your THR (target heart rate) and then choose activities that will get you in that zone. This can include anything from walking the dog to weeding the garden. If you're interested in calorie expenditure, visit the calorie calculator to find out how many calories you're burning.
2. Resistance Training. Lifting weights increases your muscle mass which, in turn, helps to raise your metabolism so you burn more calories every day. It also helps build bone density. You don't need a bodybuilding routine; just a simple total body workout twice a week will do. For detailed information about resistance training, check out Weight Training 101 or visit my Workout Center for workout ideas.
3. Stretching. Now, you're walking, you're lifting and you're feeling great. Don't forget to stretch! Flexibility is important because it helps prevent injury. Not only that, stretching helps you relax, increases your coordination, and, best of all, it feels really good. Check out my Flexibility Workout or visit Stretch.com for illustrations for stretches you can do both before and after your workout.
Tips and Tricks
- Keeping track of your workouts can help you be more consistent.
- Find a workout buddy to keep you motivated or exercise with your family members.
- Get professional advice from a personal trainer or nutritionist. Starting out on the right foot can make exercise more effective and more fun.
- Be active. It doesn't have to be in a health club or an aerobics class and you don't have to wear special clothes or perform complicated activities. It is as simple as making a choice. Will you park right next to the door at work today or will you walk a few extra feet? Will you take a walk after work or sit down and have a drink? Will you wash the car on Saturday or sleep in? Every day you have the option of being more active.
- Focus on the good things. The more you get your body moving, the more energy you'll have to fulfill your daily obligations. Exercise also helps you sleep better, and it keeps you alert all day long so it's much easier to impress your boss with how smart you are.
- Be consistent. Stick with it and you'll see results.
- Reward yourself with a massage, a weekend vacation or new workout gear/clothes.
Daily Exercise Checklist
- Get up 10 minutes early for a walk.
- Park your car at the end of the parking lot.
- Get up every hour for a five minute walk.
- Take the stairs one time during the day.
- Make your dog happy: take him for a long walk.
