Menopause Lifestyle

How do you start exercising when you’re not used to an active lifestyle? You may be eating a healthy diet with lots of fruit and vegetables and find that you’re still not losing weight or even worse, that you’re putting on more weight. You may want to start exercising but you don’t know where to start or can’t seem to find the energy to get started.

First of all, take a look at yourself, your temperament, your lifestyle e.t.c.

1. How much time can you commit to exercising?
2. Would you prefer exercising in a group or alone?
3. Would you like to be outdoors or inside?

Secondly, sometimes, tiredness is in the mind. Everyone feels tired once in a while. You have to decide just how important it is for you to lose or maintain your weight, become more fit or whatever your goal may be. Tiredness can become part of a vicious cycle. You feel tired so you don’t exercise. You don’t exercise so you feel even more tired so you don’t exercise. You should try and make exercising a habit so you don’t even have to think about whether you feel like doing it or not. Forget about how you feel. Just make it part of your schedule. The more you exercise, the more energy you will have, strange as it may sound.

Another thing is not to expect too much of yourself. Whatever you’re doing, start gradually. That said, the easiest ‘no brainer’ exercise is walking. You can do it anywhere, you don’t have to learn it, it’s free, you don’t need any special gear, just some comfortable clothes and footwear. You can walk with a friend or alone, listen to your favorite songs on a portable player and get some (hopefully) fresh air. Here’s an easy program to get you started.

Sample Walking Program

Warm Up	Activity	Cool Down	TotalTime
Week 1 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	15 mins.
Week 2 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	17 mins.
Week 3 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	19 mins.
Week 4 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	21 mins.
Week 5 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	23 mins.
Week 6 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	25 mins.
Week 7 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	28 mins.
Week 8 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	30 mins.
Week 9 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	33 mins.
Week 10 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	36 mins.
Week 11 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	38 mins.
Week 12 Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	40 mins.

You’ll get even better results if you combine with some strength training. Don’t worry. You won’t turn into a huge muscular incredible hulk! It will help to tone up your muscles and help you lose weight faster.

Another good way to tone muscle is using resistance tubes or pilates bands which can help you burn fat faster.

By Ada on October 31st, 2007

Categories: health issues, weight loss
Tags: health issues, weight loss