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  • Carol Michaels

Starting an Exercise Program


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It is never too late to implement an exercise program. Just be sure you have received clearance from your doctor. Before beginning any exercise program, it is important that your exercise specialist conduct a full fitness assessment so that the exercise program will take into account your unique health issues.


Commitment to Start

Starting an exercise program is difficult, but so rewarding. All types of moderate exercise are beneficial. Think about the activities or sports that you enjoy and do them. Do you like to walk, ride a bicycle, or dance? If so, you can build your exercise program around the activity you find enjoyable.


Notice if you start making excuses for not exercising. We often use excuses to hide our fear of failure. They then become a barrier to achieving our goals. Rely on your inner strength to exceed self-imposed limitations. A fear of believing that you won’t achieve goals can prevent you from trying.


Aerobic Exercises

Aerobic exercise gets the heart rate up and includes activities like walking, biking, rowing, and running. For those of you who have not done any exercise, walking is a good start. You should have a goal of building it up to at least 30 to 60 minutes almost daily. You can do it all at once or break it up in small amounts done throughout the day. Pay attention to your heart rate, breathing and muscle fatigue. It may be counter intuitive but if you suffer from fatigue, exercise may help. So set up a routine for when you have more energy and it is not necessary to go past moderate intensity when you start. Aerobic exercise is a good way to burn calories to keep your weight under control and decrease your risk of developing health issues.


Strength Training

Strength training will not only increase your muscle mass, it will also help to strengthen your bones and can also help decrease the risk of osteoporosis and sarcopenia. It can be performed with weights, bands, machines, or your own body weight. Balance posture and flexibility exercises should be included. Always start slowly and listen to your body, eventually increasing the frequency, length, and intensity of your program.


Stress Reduction

Exercise can decrease stress, anxiety, and depression. Regular exercise has a powerful effect on one’s mood by releasing pain-relieving endorphins. Stress reduction can help to improve your immune system and has a positive effect on our bones.


For information about private sessions and classes contact Carol Michaels at caroljmichaels@gmail.com.