Dear Crystal,
I am a 55 year old woman who is overweight by almost 100 pounds. I currently get very little exercise. I work behind a computer for several hours a day, and I want to get back into shape. I also have lower back issues, and weak ankles. What is a good exercise routine for me to get started with?
Signed,
Anonymous
Dear Anonymous,
Congratulations on starting an exercise program. Getting started can sometimes be overwhelming but, with the right motivation, you can do it. There are certain guidelines for beginning an exercise program. Here are a couple before you get started.
1. Receive clearance from your doctor with any specific guidelines. American College of Sports Medicine, the largest sports medicine and exercise science organization in the world, recommends that all females over the age of 50 receive a physicians release before starting an exercise program.
2. Invest in a few pieces of apparel.
- A good pair of walking or running shoes. Walking in street shoes or thin sneakers could result in injury. Find a knowledgeable athletic shoe store and get a pair of name brand walking or running shoes that is best for you. Also, because our feet swell during exercise, buy a size bigger than your normal shoe size.
- Cool clothing. While many feel it is beneficial to wear extra clothing to sweat more, all those layers do not allow your body to cool and can lead to overheating and exhaustion.
WEIGHT LOSS
For weight loss, calorie burn is a priority. My recommendation for a beginner exerciser is to start a walking program. Walk at a brisk pace to increase heart rate, which is the key to burning more calories. While activities like Pilates and Yoga are awesome and provide many benefits, your primary focus should be cardiovascular exercise 3-5x a week.
For your walking program, begin with a simple plan of 30 minutes a day in duration, even if it is 10 minute intervals at different times. Gradually build your times up to 30-60 continuous minutes. If time does not permit that duration, work on increasing the speed of your walk during the time you do have for exercise, which burns more calories too. 🙂 Be sure to end your workout by cooling down and stretching your hamstrings, quadriceps and calf muscles.
LOWER BACK ISSUES
Lower back issues can be the result of injury or a sedentary lifestyle. If injury is the culprit of your back problems, be sure to check with your doctor for the type of rehabilitation or prevention exercises he recommends.
Low back pain can occur many times, due to extra weight, sitting for long periods of time without stretching muscles or an accumulation of stress, which for many is carried in the back and shoulders. Taking about 10 minutes each day to stretch your low back and hamstrings when your muscles are warm (either after exercise or a hot shower) will eliminate a lot of stress and tension in your back. Yoga or light Pilates is also very beneficial is eliminating and preventing lower back pain.
WEAK ANKLES
Weak ankles could also be a result of extra weight and lack of exercise. By strengthening through exercise and a safe weight loss program, your ankles should be feeling stronger. Again, if problems persist, consult your doctor.
In summary, as a beginner who wants to lose weight, I would say you are ready to begin a brisk walking program for 30-45 minutes 3-5 days a week followed by 10 minutes of stretching to eliminate any tightness or tension and the risk of pulling a muscle.
You can do it! Take a deep breath, put on some great music with good tennis shoes and get to walking.
To Your Health,
Crystal
Wellness Coach/Fitness Designer
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