Welcome to my blog

Welcome to my blog

If you're looking for articles featuring inspiration or the latest in health and weight loss news, look no further.

If you're looking for articles featuring inspiration or the latest in health and weight loss news, look no further.

Categories

  1. Balance   
       26 posts
  1. Healthy Eating   
       15 posts
  1. Gluten Free   
       6 posts
  1. Inspiration   
       6 posts
  1. Parenting   
       5 posts
  1. Clean Eating   
       4 posts
  1. Cheat Day   
       3 posts
  1. Meal Planning   
       3 posts
  1. Guest Post   
       2 posts

When Its Hard to Start Moving

If you know me, you know that I’m not a fan of crazy exercise routines. You won’t see me at a Crossfit class, I’ll take my at-home workouts, thank you very much ๐Ÿ˜‰! For most people (including myself), focusing on bodyweight strength training, minimal weights, and light cardio is the best way to keep active, strengthen your body, and lose weight.

But trying to be more active isn’t always easy. Whether you had a recent injury, suffer from inflammation or joint pain, or just haven’t exercised in a long time, even simple workouts can feel incredibly hard.

The other day, a friend of mine told me about how hard it was for her to start exercising. She recently had a big move, a new job (where she sat at a desk all day), and after some personal setbacks, she ended up gaining a fair amount of weight. A few years ago, she could go to a bootcamp class and hold her own. Now, she was pulling muscles during simple exercises and got completely winded after a 1-minute jog.

 My friend didn’t know what to do. She knew she had to start being more active or her health would only get worse. But she felt so defeated after every exercise. “How can I start when I’m already so out of shape?” she asked.

 Now, I’ve seen this happen so many times before. And if you feel out of shape – you’re not alone. Last year, I hurt my foot and I had to be really patient with myself while my strength and endurance recovered. We all have setbacks in life, but if you start small and stay consistent, you can get in great shape (without killing yourself at the gym).

 Here’s the tips I told my friend and I think they’ll help you, too. Oh, just so you know, she’s now walking an hour every day, feeling less joint pain, and (my favorite part) is excited to add more activity into her life.

 Stretch and Roll

If you have joint pain or any difficulty walking, the first thing you should do is stretch. By stretching the muscles, you’re increasing blood flow and flexibility. This will give you a greater range of movement, which makes tasks like standing and walking feel a little easier. 

Then, if you want even deeper muscle release, try foam rolling. Foam rolling is kind of like a deep tissue massage on demand.

All you have to do is place your quad, hamstring, or other tight area on the foam roller (you can find them on Amazon, usually for less than $15). Then, place some weight on the area and move the roller up and down the muscle. Just a warning – it can feel a little intense! But if it starts hurting, just put less weight or pressure on the muscle.

Afterwards, your muscles will feel so much looser! Plus, this really helps blood flow to the joints, which should ease pain and stiffness.

Even though stretching and rolling might seem easy, it’s giving your muscles a workout! Especially when you’re just starting out, beginning with a routine of stretching and rolling is a perfect way to start being active with almost no risk of injury or exhaustion.

Start Small

After you’ve started stretching and you feel ready, add in some light cardio. The best way to do this is simple: walk!

When you’re new to fitness, you’ll burn a lot of calories even from a simple walk around the block. As you walk, you strengthen your legs, hips, and core while improving your endurance and heart health.

Then, don’t set yourself up for a huge challenge. Start small. Go for a 10-minute walk 5 days a week. Usually, the walk is so nice, you’ll want to go longer! But set a goal that feels attainable to you. As you get stronger, make the walks a little longer. Or, do them every day.

Walking is so great because you don’t need a gym and it gives you a chance to go outside, get away from any screens, and take in the world around you. Plus, you can easily do it with friends and family. So you get quality time and a workout all in one!

Use Your Body(Weight)

When you feel comfortable, adding in some very light strength training is a great way to increase your calorie burn and it’s wonderful for your health.

Again, start small. You don’t need to hit the gym and deadlift 200 pounds! Instead, just use your bodyweight.

Exercises like squats, push-ups against the wall, and leg kicks don’t require any equipment, but they will increase your strength without adding bulk.

The best way to add in some bodyweight training is to try a  5-5-5 workout. That’s 5 squats, 5 wall push-ups, and 5 leg kicks. Do it while you’re waiting for water to boil on the stove, after your walk, or when you’re taking a break at the office. You can really do these exercises anywhere and if people see you doing them at the office, they’ll probably want to join in ๐Ÿ˜‰.

As you get stronger, you can start doing more. But don’t push it. Listen to your body and do what feels good for you. You’re getting stronger and when you do it at your own pace, you’ll see even better results.

Make It Fun

It’s easy to think of all exercise as a chore that you have to suffer through. “Sure I hate running, but I have to do it to lose weight, right?” No way!

If you pick something you like to do you’ll be more likely to do it. Of course you won’t want to go for a morning run if you hate running. Instead, take a stroll around the park or dance around your house to your favorite songs.

Here’s the thing: there’s no wrong way to be active. If you’re doing something that gets you off the couch and lets your heart beat a little faster – that’s all you need. Whether it’s swimming, dancing, hiking, or walking around the mall, pick an activity that’s fun for you. Then, you’ll be more likely to continue your new active routine, which is the best possible thing for your health in the long run.

 

Follow these little tips and you’ll be amazed how easy it is to get some extra activity in your life, no matter where you’re starting out. Soon, you’ll be proud of how strong and energetic you are – and it all started from a little stretching and walking.

Comments

Catherine Lawless
Isabel I started in January doing your suggested video from your first magazine every morning and slowly added what I dould do to it and I am now up to a 30 minute workout that I do every morning without fail. I have been following a good healthy eating plan sense June and have participated in the 7 Day Sugar Detox each month. I am truly feeling so much better. Last year I was a mess had broken my ankle and sprained the other at the same time, had surgery on that ankle with rod plates and screws, I was scared to death to do anything. Here I am almost back to being me Thank God and I do want to thank you too, Isabel. I really don't know how you found me, but I do believe somehow you started showing up with little videos on facebook and I greatly appreciate your efforts to reaching out to who would respond to your help, Thank you again your friend Catherine.
Margaret Smith
Enjoyed your tips. .thanks
Nancy Artru
This was ment for me after 3 severe back surgeries/ neck and arm, I am finally free of hardware , but left with nerve damage and inflammation (hoping to get off strong opioids and relearn how to walk and move properly (still severe cronic pain, but excited to begin my life again after 10 years of life alteriing pain caused while teaching (the love of my life) and dealing with Workman's Comp. and tremendous pain, botched surgeries and extremely delayed attempts to get them to help me. Praying to get my life back as well as proper nerve rejuvenation , core strength and building of muscles, joints and proper body alignment. Thank you for listening these have been the most difficult , life alteriing years of my life....destroying relationships, daily activities, driving and mental health. I am turning to the Lord , trying to stay positive and begin new things for a smart solutions life. Thank you from the bottom of my heart of your expert advice. I am on my own with this. โค๏ธ

Categories

  1. Balance   
       26 posts
  1. Healthy Eating   
       15 posts
  1. Gluten Free   
       6 posts
  1. Inspiration   
       6 posts
  1. Parenting   
       5 posts
  1. Clean Eating   
       4 posts
  1. Cheat Day   
       3 posts
  1. Meal Planning   
       3 posts
  1. Guest Post   
       2 posts

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