25 Nov Exercise: let’s not over-complicate it
One of the failings of the fitness industry is that it has over-complicated the exercise prescription. High intensity, complex, strength and power, functional training circuits are great for athletes and those of us who love to train, but what about someone looking to get started? Maybe you don’t LIKE the gym. That’s just fine. You don’t NEED the gym. Maybe you could do just fine with a simple exercise plan.
The first step is to ask yourself, why do you want to start exercising more? For example, you may want to…
- Have more energy
- Sleep better
- Improve your digestion
- Reduce stress
- Reduce your risk of disease and infirmity
If this is what’s important to you, then good news! You can get where you want to go with very modest investment of time and effort. Here are some great ways to get exercising depending on where you are with your activity levels today:
- You are not exercising at all:
Start walking. The minimum effective dose of walking is 10 minutes, target 30 minutes for better results. Many people have a hard time committing to a walking ritual because they don’t believe it provides any real benefit. This is completely false. Replacing 30 minutes of sedentary time with 30 minutes of walking each day is the best single thing you can do for your health. Don’t believe me? Check out this excellent video by Dr. Mike Evans.
- You do some physical activity, but want to take things to the next level, without going to the gym:
At this point, you have nothing but options. You’re two best friends are strength training, and intensity. If you have 30 minutes set aside for walking, try turning your walk into an interval training session by jogging for 1 minute every 3 minutes. If running doesn’t work for you, alternate a brisk walk with your normal pace. Or how about, doing a few pushups, squats or lunges every 10 minutes. Yes! This is enough to make a difference.
- You have Olympic dreams:
Now, if you want to become an underwear model, or make the Olympics, then yes, you have to work extremely hard, and probably join some sort of fitness facility, hire a coach, and completely change your lifestyle. We have been led to believe otherwise, but very modest investments of time and energy into your weekly fitness routine can have real benefits, ones that can truly change your life.
Want to get started right now? Make a list of what you want to change about your life. If any of your reasons are similar to those listed above, stick that list on your fridge and promise yourself you will move for 30 minutes a day to achieve those things that are important to you!