What am I talking about exercise BEFORE I exercise?
Here is the deal some have been thinking about doing a home workout program or going to the gym and taking classes or using the weight machines.
You want to do it but, your body isn't ready yet. One, you haven't worked out in ages or ever. Two, you are over weight and your knees and joints just can't take it the pounding YET.
Today I will provide you with a few great tips to get your body ready to take on the bigger task with less pain and more success.
TIP # 1 WATER AEROBICS (or just being in the water)
Working out in the water takes pressure off your joints making it easier to move around. So, consider aerobics, swimming, walking, jogging or any other movements you can think of. Being in the water is much easier and will burn the calories for sure. Besides, who doesn't like being in the pool?
TIP #2 EXERCISE SITTING DOWN
There are a ton of exercises you can do sitting down that are effective.
When you first wake up in the morning put your feet on the floor, legs slightly apart and bend at the waist. Bend till you feel tension not pain, come up, back straight and raise your hands over your head and hold for the count of 10. Repeat 5 times adding 2 or 3 each week. ** Feeling strong? Do 10 instead of 5.** This will strengthen your back muscles. In turn walking will be less painful.
Next, Wall push ups. Just what it sounds like. Stand in front of a wall and do push ups. Stepping back makes it harder. Do 10 reps adding 2 or 3 each week. Again, if you are stronger then up the number to push yourself. That is how you get results.
While sitting in a chair lift one leg at a time straight out. 10 reps each leg. Then lift the leg with a bent knee do this 10 reps each leg. Always keeping your back straight.
Grab 2 throw pillows or bed pillows. Hold them against your chest, squeeze and hold then release. Do this 10 times each. This will work your chest muscles.
TIP #3 WALKING IS THE BEST WAY TO LOSE THE WEIGHT
Walking around the block or around the neighborhood is a great way to get started on your healthy life style journey. If walking is difficult for you consider doing the above exercises first and then start to walk. Start out small and work your way to a longer distance. Before you know it you will be walking a 5K!!
Just remember to start small and push yourself to do more or go longer. Yes, it is hard and sometimes it sucks but, you will thank yourself later for putting in the work.
ALWAYS, ALWAYS, ALWAYS check with your doctor before doing any exercise. We want to keep you safe first and foremost.
Hope these tips will help get you started on your amazing transformation.
Need more help? Contact me today and let's talk about what I can help you accomplish.
Much Love and Great Success
Connie Ammon (Health Coach)