How to Plan and Begin Your Own Exercise Program
January 26, 2023
There are several ways that you can begin your own exercise program. Lots of people want to find a way to lose weight, get stronger, and enjoy a better level of physical capacity.
Most people also understand that exercise requires dedication and consistent effort which can be hard at first; however, the benefits are only seen after months of hard work.
Differences Between Aerobic and Non-Aerobic Exercise
Exercise can be broken down into two different types, aerobic and non-aerobic. Aerobic activities are generally longer lasting exercises that will require at least 15 minutes of continuous activity. Aerobic exercises include:
- Walking
- Jogging
- Swimming
- Bicycle riding
Non-aerobic exercises are activities which have greater intensity levels, and lead to a much higher heart and respiration rate. Examples of non-aerobic exercise include:
- Weight training
- High intensity interval training (HIIT)
- Sprinting
- Plyometrics
Creating an Exercise Routine
People should always begin a new exercise program with care. While exercise can be beneficial, it can also overload the body with extra stress that you are not able to tolerate. Because of risks like fractures, joint pain, and heart attack, anyone over the age of 50 should talk to his or her physician and see if any testing is necessary.
Exercises for Weight Loss
For those interested in losing weight, walking is a good exercise if the individual does not currently experience joint pain.
Those who have joint symptoms should consider cycling because there is less stress placed on the joints. Because of the decreased force placed on the joints with cycling, you will need to cycle longer to equal the same amount of energy that can be burned by walking.
Swimming can also be a great form of exercise or for those with joint pain. Walking in a swimming pool in chest high water is a great exercise that doesn’t overstress the knee or lower extremity joints.
Finding the “Pain-Free Range”
The important thing about beginning an exercise program is to stay within the “pain-free range.” For those who really have no recent experience with any exercise, a five minute walk is a good starting point.
Each day, the person adds another minute to the workout. When you note pain, with or without warning, the workout should be stopped. You should adjust the exercise the next day to avoid exceeding the point where you noted pain.
With this technique, the workout duration is altered to help people with joint conditions avoid developing greater symptoms. With practice, you will work up to a mile walk, then a mile and a half or more as you are able.
Do Any Exercises Cause Pain?
Is there such thing as a “bad exercise?” While most exercises are safe with the proper form, we see more patients in the office after starting high-intensity exercises that include jumping and squatting movements.
Many of these workouts involve doing group exercises where the individual may not be ready for the intensity but continues because they want to keep up with the group. Remember your pain-free range and consider stopping any exercise if it’s too intense for you.
Our Exercise Recommendations
Most fitness centers offer guidance through personal trainers that assist people beginning to work on their health. My personal recommendation for anyone beginning a workout program is to start with the exercise bike, because it is joint friendly and can ease you into a routine without over-stressing your body.
Tracking Your Workouts
Keeping track of your exercises helps you understand how your body responds to your exercise program. Many times, individuals can look back at their workout logs and identify changes in their activities that coincide with the onset of physical changes or problems. It is also a great way of motivating oneself to keep progressing with workouts by seeing your accomplishments along the way.
The Effects of Exercise on Mental Health
Exercise is also an important part of maintaining emotional and mental health. Many studies have shown that exercise improves conditions like anxiety, stress, or depression.
The Role of Dieting
Exercise alone is rarely successful in producing significant weight loss because the amount of food we eat plays a much greater role. However, it is very difficult to reduce weight successfully without using exercise. Exercise is a way to increase energy use in the body and burn calories from fat.
Remembering to Enjoy Yourself
The most important part of any exercise program is that it should be enjoyable. Exercise should be a regular commitment to your health, so it should not be something that you dread participating in.
To increase your enjoyment, you can also find someone to do your exercises with. Exercising with a buddy is great a way to enjoy the company of others and motivate each other to keep working out.
We hope you have found this information helpful and that you’ll think about how to get started on your own exercise program. You can also use this information to help someone you know and take a step towards better health and wellness.
Getting The Help You Need
If you would like to start an exercise program, but have an orthopedic condition or injury, The Bone and Joint Center of Yuma can help. Dr. Ron Clark diagnoses and treats conditions so you can resume your journey to wellness. Request an appointment now.