Exercise: easing into it
If you’ve decided to start an exercise program, well done! You should reap rewards in terms of physical and mental health. But there are a few pointers to consider to ensure your program stays on track.
Accommodate your health
Choose an exercise that accommodates your current health issues. If you have a diagnosed health issue, it is advisable that you consult with your doctor, an exercise physiologist or physiotherapist about this issue before you start.
Start easy and build up gradually
Consider how long your lifestyle has been lacking in activity, contributing towards health problems, or both. If you have been sedentary or not paying adequate attention to your health for months or years, then it is not reasonable to expect that changing this will bring results quickly. It might take as long to achieve your health goals (e.g. weight loss) as it did to create the issue.
If you are committed to exercise, then commit to patiently working towards your goals. If you are starting exercise to improve your health, consider exercise to be a dose of ‘good medicine’. All medicine should be given in the correct dose.
A dose of exercise can be defined in several ways.
- Frequency — how often you do the exercise, e.g. how many sessions each week.
- Intensity — how hard you work during the exercise.
- Time — how long you continue an exercise session).
- Type — aerobic, strength or flexibility.
If you have not been active for some time (a month or longer) start with short bouts of low-intensity exercise — a moderate-paced 20 minute walk, or an activity of equivalent effort. Then increase the dose of exercise by increasing the frequency while keeping the same duration (time) and intensity. For example, take a moderate-paced 20 minute walk twice rather than once a week.
If you feel that your lifestyle just does not allow for frequent sessions, then consider building up the duration of each exercise session — slowly. Increasing your duration by 5 or 10 minutes each session lets you measure how your body is coping with the increased effort. If aches and pains that follow your exercise session are still present the next time you’d planned to exercise, postpone the session until another day. If you have pain that starts or gets worse when you exercise, see your doctor.
Be careful with increasing the intensity of your exercise, as this poses the greatest risk of causing a serious injury or health emergency. This risk is extremely low if you exercise at a moderate intensity and build up the frequency gradually and the duration slowly. If you increase the intensity, at the very least you’re likely to put yourself off activity if you feel exhausted or suffer from aches and pains because of what you have put yourself through.
If you are intent on increasing the intensity, consider why this is. For instance, if you are determined to do something as intense as jogging straight away, is it because you want to reinforce how motivated you are? Remember, it’s not about motivation; it’s about finding a way back into activity every time a roadblock interrupts you.
Aim for moderate-intensity exercise
Moderate-intensity exercise is enough to increase the rate and depth of your breathing, but not to the point where carrying on a conversation is difficult (the ‘talk test’). If you are puffing and panting then you have entered the realm of high intensity activity. This is not where beginners should be for some time. The talk test is a simple and reliable tool. If you are exercising by yourself and don’t want to talk to yourself, then whistle.
What type of exercise should I do?
You’ll be far more likely to make exercise a regular part of your day if you choose an exercise that you enjoy. If you don’t enjoy it, chances are you won’t stay with it. Alternatively, consider how to make an activity more fun. Plenty of regular walkers enjoy the company of others while they walk and a good coffee afterwards. Consider cycling or bush-walking in a group.
Remember the talk test; however, if you are not breathing somewhat harder than at rest, chances are your activity is only light and the benefit is minimal. Activities that will likely fall into this category are doubles tennis, ten-pin bowling and table tennis. These are all enjoyable but may not deliver the health benefits or weight loss benefits you could be seeking.
Exercise that uses the large muscles of your body is beneficial. Examples include walking, cycling, swimming, dancing and aqua-aerobics. Some of these exercises, especially swimming, cycling and aqua-aerobics, also build strength.
As we age we lose muscle mass. So if you are approaching 50 or older, consider some strength-specific exercise (e.g. weights, yoga or pilates), but be guided by your health or fitness professional.
Aim for a balanced exercise programme
For all-round fitness, include:
- aerobic exercise to increase the health and endurance capacity of your cardiovascular system (your ‘stamina’) — e.g. walking, swimming;
- flexibility exercises to increase the range of movement of your joints and to counteract the tightening and shortening of muscles and tendons that can happen with inactivity, ageing and immediately following strong exercise — e.g. stretches, yoga;
- strength exercises to increase the strength of your muscles (their ability to exert a force) — e.g. weight training, resistance exercises; and
- adequate rest.
If you are unsure abut how to go about structuring an exercise program in this way, consider hiring a exercise professional to advise you.
Remember to warm up and cool down
At the start of an exercise session, gradually increase the tempo of your chosen activity to the level you sustain for the session. At the end allow 5 minutes or more to gradually wind this tempo back. Stopping abruptly can result in dizziness. A cool-down period can prevent this, and will assist your muscles to recover from exercise. This is also the ideal time to stretch your muscles, helping restore them to their resting length in preparation for your next exercise session.
Again, if it’s some time since you have exercised and you are unsure about how to do this, it’s best to seek professional advice.
No longer needing to coax yourself into exercise
Once you begin to miss exercise when your routine is interrupted, you are well on your way to being that regular exerciser you had planned to become.
Disclaimer: it is not possible to prescribe exercise that is suitable for all people. Exercise should be tailored for health, age and desired results. This article is intended to offer the reader general concepts only. For further advice you are advised to consult your health professional (GP, exercise physiologist or physiotherapist) or a fitness professional (fitness centre staff or personal trainer).
Last Reviewed: 07 November 2006
