How does the word “exercise” make you feel? If exercise isn’t your favorite hobby or activity, don’t let that stop you from moving. Banish the thoughts of sweaty hours in a gym, and the guilt for not having or making time, and the fear of not knowing what to do. If you have a body, it was born to move and you can move it. You can enjoy that movement, too, and reap the benefits of motion in both the short-term and the long term.

Why is it so important to exercise?

Nutrition is responsible for 80-90% of weight loss, but only 9% of the population has the kind of metabolism that can maintain weight without exercise. Moving your body gives you strength, stability, and flexibility. It creates energy, stabilizes your mood, and clears your mind. Using your body means moving it.

How should you exercise?

It can be helpful to break up your weekly movement into these four different types. By making sure you move in each of these ways throughout your week, you will balance your routine and make sure you are keeping your whole body well and strong. 

SURGE:

Surge-type exercises raise your heart rate briefly, and then give you a bit of a rest. By repeating this cycle you build lean muscle, strengthen your lungs and heart, and reset your metabolism to burn fat for energy. Surge exercises should only be done every other day or every two days, and can be doubled up with strengthening exercises. Just twelve to fifteen minutes of surge-type exercise will give you results and you won’t need any special workout clothes or equipment. You can do high-knees, running in place, seven-minute workouts, or even just sets of jumping jacks. The key is to raise your heart rate for about 20-60 seconds, then rest, and repeat. Do this three or four times, then take a three minute break. Repeat the whole cycle three or four times, and you’re done for the day. 

STRENGTH:

Strength exercises build lean muscle. Don’t worry about getting bulky—that kind of muscle building has to be very intentional. Body weight exercises such as pushups, squats, and burpees build strength. If you have free weights or resistance bands you can work with those as well. You can do strengthening exercises in a surge-type pattern and gain the benefits of both types of exercise at once. If you haven’t lifted weights before, it is important to learn how to do it safely. Consult your physician before starting an exercise program and take advantage of a trainer or other expert if you plan to use equipment. You may experience a little delayed onset muscle soreness but this stage will pass as your muscles get stronger. 

STRETCH:

Stretching helps maintain flexibility as you age, and keeps you limber and loose. If you can do a yoga type exercise, with deep breathing to bring oxygen to every cell, several times a week, it will help you maintain your range of motion throughout your whole body. In addition, a few light stretches to start and end your day, and some focused deep breathing in the mid-afternoon, can be refreshing. 

STAMINA:

Stamina exercises keep your heart and your lungs strong. Once or twice a week, do an hour or so of walking, hiking, swimming, biking, or any other movement that you enjoy. It helps if you can pair this with spending some time with someone. You can have a conversation, in person or on the phone, and get some movement in at the same time. This can also be a great opportunity to get outside. Being outside has a calming effect on the nervous system, and can help relieve stress. 

When should you exercise?

In order to get it done, it’s a good idea to exercise in the early morning, on an empty stomach. There are no excuses, it gets done, and then it’s out of the way. A surge-type exercise can be done in as little as twelve to fifteen minutes, so it doesn’t even add all that much time to your morning routine. You may find that the increased energy you have more than makes up for the time it took to move. 

You can also schedule some movement breaks in your workday. Increasing the blood flow to your brain can enhance creativity and problem solving, and keep your mind fresh for whatever you need to be working on. You can even get a little movement in when you take a bathroom break—throw a few punches and do a set of squats. No one else will notice, but you will bring fresh oxygen through your body and increase your circulation, and YOU will notice the difference. 

Tips for exercise

Hydrate.

If you’re working out first thing in the morning, it’s even more important to hydrate. You’ve gone without water all night long, so it’s important to drink a couple of glasses right away to get you started, sixteen to thirty-two ounces. Then drink a couple more after working out, and continue through the day. 

Nourish.

If you’re working out on an empty stomach, it’s important to nourish your body 0-30 minutes after working out. Get some protein in there. If you are intermittent fasting, you can put some collagen in your coffee, or have a mug of bone broth to start you off. Whey protein can also give you a boost. 

Rest and Heal.

Pay attention to your body. If you are recovering from illness or are in an intense healing phase of your nutrition plan, gentle walking is all you need to keep your body moving. Save the more intense exercise for when your body has healed. 

Before starting any new movement program, it’s important to consult with your physician. They are here to help you navigate your specific issues, and to find the safest way for you to start moving. Start slow, but make a start. It’s the only way to get somewhere!

TruBalance offices are all equipped for virtual appointments, and can offer you support wherever you are.