From Sedentary to Active – How Do You Get There?
- Jan 26, 2016
- 3 min read
Obesity is a growing epidemic around the world--and often, the cause of obesity is a sedentary lifestyle. People who are overweight or obese and have a sedentary lifestyle are often encouraged to begin a light exercise routine--but where do you start? Here are three great exercises to help ease you into a more active, healthier life!
Walking
Walking is a great type of exercise that is not only guaranteed to help you lose weight, but can also be an enjoyable activity for people who are just beginning an exercise routine. The great thing about walking is that it can be done anywhere, by anyone, with no fancy equipment or clothing. For beginners, start off slowly, and gradually build your time and intensity. For example, start by walking for ten minutes twice a day for a total of twenty minutes. Gradually increase the time you are walking until you can exercise for sixty minutes at one time. Research shows that exercising at least sixty minutes on most days of the week is essential for both good health and weight loss. If you are concerned about your motivation to keep walking, you may want to consider inviting a friend. People who exercise together are more likely to stick with their routine than those who exercise on their own.
Swimming
Swimming is another great exercise for people who are just beginning an exercise program. Unlike walking, which is a weight-bearing exercise and may be painful for people who have knee, hip, or ankle injuries, swimming is a low impact exercise that's easy on the joints. Just like with walking, it is important to start your swimming routine slowly and build your way up. Water aerobics is a fun way to trick your mind into exercising too!
Wall Squats
Finally, for people who are looking to increase their muscle tone, wall squats are a great exercise that work muscles in the quadriceps, hamstrings, gluts, and thigh muscles. Strengthening these muscles will not only help to burn calories, but will ensure more mobility when walking, bending, and lifting. To do a wall squat, start by standing up against a wall with your lower back pressed firmly to the wall and your feet about one foot out from the wall at a distance of one shoulder's width apart. Slowly begin to lower your upper body to the floor, stopping when your thighs are parallel with the ground. Lift yourself back up to your starting position. Repeat this at least ten times, and then perform another set of ten repetitions.
What Next?
Now that you have moved the pendulum a bit to a more active lifestyle, you could be ready to add a variety of exercises to your routine. Remember, workouts shouldn’t be cookie cutter. What works for one, may not work for another. If you are unsure what steps you should take next on your path to health and wellness a personal trainer is a great option.
At Terri Fox Fitness, we look at the needs of each of our members and develop a personalized fitness plan. Furthermore, we pride ourselves on providing specialized, one-on-one attention to make sure your specific needs are being met or exceeded.
If you are ready to stop being sedentary and start moving, contact us! www.terrifoxfitness.com.
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