We’ve all heard it – exercise is good for you. From reducing the risk of heart attacks to boosting mental well-being, the benefits are endless. In this blog we will share some tips on how But here’s the catch: many people are stuck, unsure how to get physical. In this blog, we’ll tackle the fear of the unknown and empower you to take that first step towards a healthier, more active lifestyle.
The Fear of the Physical
Let’s face it – the thought of exercise can be daunting. People often hesitate because they simply don’t know where to start. Healthcare providers share the Canada Fitness guidelines, but those numbers seem overwhelming – 150 to 300 minutes of cardio and 60 minutes of resistance training. It’s like being handed a complex puzzle without the picture on the box. No wonder folks are left feeling lost.
Understanding Physical Activity:
So, what’s aerobic and strength training? It’s not one-size-fits-all; it depends on your ability and experience. Aerobic activities get your heart pumping – walking, swimming, dancing, or even a hand-cycling session. Strength training builds muscle – think resistance bands or lifting weights. It’s about finding what works for you and embracing the journey.
Breaking the Fear of Injury:
Fear of injury is another roadblock. Some worry that exercising with existing pain will make things worse, while others fear new injuries, especially with lifting weights. Here’s the truth – movement often helps soothe those sore spots. The key is to start slow and find your baseline. Jumping into heavy lifting too quickly might increase the risk of injury, so take it step by step.
A Sample Week to Kickstart Your Journey:
Let’s talk action. Below is a simple, achievable week to work towards the recommended physical activity. Remember, it’s about progress, not perfection.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Cardio | 30 min Walk at the Park | 10 min Walk at Lunch | 10 min Dance Party | 10 min Walk to the Mailbox | 40 min Grocery Shopping | 20 min House Cleaning | 40 min of Gardening |
Resistance Training:
Workout 1:
1 set of 10 of each:
- Sit to Stands
- High Knees on the Spot
- Heel Raises
- Standing Lateral Leg Raise
- Single Leg Hinge Lifts
- Bridge
Workout 2:
1 set of 10 of Each:
- Wall Push Ups
- Wall Planks with Rotations
- Chair Dips
- Prone T’s
- PIke Push Ups
- Plank Rows
There you have it – a starting point for your physical fitness. If you have questions about the exercises, reach out. Remember, something is always better than nothing. Every movement contributes to your health. So, lace up those sneakers, hit play on that favorite song, and take that first step towards a healthier, happier you. You’ve got this!