Baby Steps

I met with a great friend the other day for coffee. She is tall and lean and not someone whom any of us would consider out of shape. She, on the other hand, claims that she is hopelessly out of shape -- at least out of cardiovascular shape. She would love to get her heart rate up on a weekly basis but she has no idea where to start...should she join a gym, she asks? Join a class somewhere? Take up running?

My feeling about getting started on an exercise program is to take "baby steps". I know this goes against the grain when you watch shows like the "Biggest Loser" and believe that in order to get into any kind of shape you need to exercise all day, seven days a week. It is my belief that starting any exercise routine should consist of reasonable goals and a sure fire way to derail yourself quickly is to try to do too much all at once.

Prior to my own health scare 7 years ago I had a heck of a time exercising consistently. It just hurt so much in the beginning that I never got to a place where it ever felt good. So the only thing I was consistent about was giving up...and then trying again...and then giving up. Every time I set out to incorporate exercise into my life I tried too hard. "I will run 4 days a week for 45 minutes!", "I will go to the gym every day this week and take a class!", "I will lift weights three times a week and run for two!". I'd set off with the best intentions and then collapse in a fit of frustration. It was all too hard! Too much! Too painful!

It's taken some time for me to realize that you have to set small, realistic and attainable goals for yourself if you want to truly incorporate exercise into your life as part of your lifestyle. If you don't know where to start you need to at least take the first step...take the first baby step and make the bold statement that you are going to at least "try". But think carefully about your first few months. If you haven't exercised in years then your most important goal will be to stay injury free and to begin the process of making exercise a priority in your life.

So set some small goals for yourself. Consider exercising three times per week, doing something that you find fun: hiking, walking the dog, group exercise, tennis, swimming...something that you know you'll look forward to doing. Then think of trying to meet that goal for 4-6 weeks. After that, reassess. If you met your goal easily then it's time to add on. If you were unable to meet what you set out to do then consider scaling back. Before you know it you will have incorporated an exercise program into your life!