Exercise is a Bad Word
Why do we groan when we hear the word ‘exercise’? Because we aren’t used to moving our bodies on a regular basis and it takes a little effort, namely, getting up off the couch. Without exercise, losing weight will likely take you three times longer or more. All you have to do is move. Seriously. This is the basic concept. And if you’re going to get on board with attempting weight loss, why not fire on all cylinders? If you’ve decided to try it, the most important thing to remember at this point is to focus on cardio. That means getting your heart rate up for a prolonged period of time. Power walking or running will accomplish this! If you are walking fast enough that you can barely keep up a conversation, you’re doing it correctly. You don’t have to run, but if you’re looking into doing a little running, a great place to start is with a free app like Couch to 5K. You turn it on with your music when you start walking, and a little voice will give the commands “start running” or “start walking” intermittently.
The program will very gradually lengthen the running time and reduce the walking time over a period of weeks, until you are running the equivalent of 3 miles at one go. I recommend at least 30 minutes of cardio at least three times a week as a goal. And if you want to do more after reaching that goal, do it! Other cardio exercises can include hiking, any sport that involves running up and down a field or court, Zumba or aerobic classes, spinning, etc. Find something you can stick with for life. Do you have kids? Walk or run with that stroller, put your kid in a carrier or a wagon, or encourage them to run along with you (depending on their age). And again, once you’ve trudged through a month of forcing yourself to move, it will become second nature. You may even start looking forward to it!
About our Author
Brittany Arnett is a graduate of the NOVA Southeastern University Physician Assistant Program in Fort Lauderdale, FL. Brittany completed her undergraduate studies at Belmont University in Nashville, Tennessee, while playing Division I volleyball. Brittany has been part of the North Shore Family Practice team since 2011.