While u r "enjoying" ur readings for the next few weeks ... u need to prep ur body for exercise. If i ask u today to get on a treadmill and start jogging, u will fail. U need to condition ur muscles, joints, and the rest of ur body for activity. So, here we go.
All u need to do for now is inject some simple physical activities into your day. These could be anything as long as they make you walk or stand while you are doing them. Do not worry about the duration of each activity, even if it’s only few minutes, it’s ok as long as they are spread throughout your day.
Map Out ur Day
On a sheet of paper, list out your daily activities and their times and durations. U may need to think average, because u might have different schedules on different days .. try to make it common as possible.
- 06:00 am Wake up
- 06:00 – 07:30 Morning chores (shower, shave, breakfast)
- 07:30 – 08:30 Drive to work
- 08:30 – 05:00 Work
- 05:00 – 06:00 Drive home
- 06:00 – 08:00 Evening chores (shower, dinner)
- 08:00 – 11:00 Family time (Watching TV, etc)
- 11:00 pm Sleep
Then take a look at your day, find some gaps, and then inject some activities in these times. Like this ...
- 06:00 am Wake up
- 06:00 – 07:30 Morning chores
- (shower, shave, make breakfast, take out the trash)
- 07:30 – 08:30 Drive to work
- (Park at a distance and walk more, take the stairs)
- 08:30 – 05:00 Work
- (take a 10 minute walk every 2 hours)
- 05:00 – 06:00 Drive home
- 06:00 – 08:00 Evening chores
- (shower, make dinner, wash the dishes, etc)
- 08:00 – 11:00 Family time (Watching TV, etc)
- 11:00 pm Sleep
The bold fonts represent the example activities I injected. You could inject anything you want, as long as it make you stand/walk while you do them.
Why can’t I just begin with a real exercise ?
Because your body and ur Mind are not ready yet. You need to prepare your muscles and joints for the stress needed for exercise, i.e. you need to condition your body. Also, you are not ready mentally for workout, you need to condition your mindset around it. The habit of exercise is still not yet part of ur day, this is something we will deal with later.
WARNING,Increased activities would increase your appetite, so you need to be careful about food. For now, all you need to do is maintain your current food intake, and do not eat more than before. This is extremely important, because if you are not careful, you might GAIN weight.
In the first few days, u might get muscle cramps and strains. Do not worry so much about it, it's perfectly normal, Just take it easy in the beginning and dont be overzealous, before u know it, ur body will adapt and this initial pain will go away.
and when the time is right, you will be able to do more demanding workouts. For now, be patient and stick with just getting Active.
Finally, you could help yourself by wearing comfortable clothing and footwear (especially in the office). This way you could minimize these issues.
So, enough reading ... get up ... get active ... see in the next post :)
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