StressLess Body Therapy: Beginning Exercise Program

STEP TWO: Start walking 15 minutes every day. The pace doesn't matter at this point. It is just important to start. If you do not wish to walk, choose another cardiovascular activity that can be done non-stop for at least 15 minutes every day and is done solely as a work out for your body. Choose an activity that can become a daily habit and that allows you to focus on exercise for your health and stress relief. Vacuuming (or any other day to day chore) doesn't count unless you do not need to vacuum the floor and you can increase the amount of time spent vacuuming to 60 minutes 3-5 times a week.

Starting slowly increases your chances of staying committed to your program. When you first start you may think it feels pretty easy so you think you should do more, then the next day or maybe two days later, you can barely move one leg in front of the other and sitting down may be the most painful thing you have experienced in a long time. This is called delayed onset muscle soreness, and you can avoid this if you follow my recommendations. By patiently following the program you shouldn’t feel too much soreness and you will not lose your motivation to take care of your body.

There are three components to exercising your body: aerobics, anaerobics and stretching. In order to improve your health and fitness level, you will need to include all three components in your program. Aerobics are any activities that use your large muscle groups (like the legs) and cause your heart rate to remain elevated for a prolonged period of time. It is commonly referred to as “cardio” or cardiovascular exercise. Anaerobics increase your strength, speed and power. Resistance training, sprinting and plyometrics are all types of anaerobic exercise. Resistance or weight training is what I recommend for the average person wanting to improve their fitness level and manage their stress.

A good program to follow is to set a goal of an hour of cardio 2-3 times a week, an hour of resistance training 2-3 times a week, and daily stretching. For more detailed information go to Basic Recommendations for Cardiovascular Exercise, Resistance Training, and Stretching

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