The 2 biggest challenges people face when they begin to exercise (and how to deal with them)
Hey guys. Welcome to the Saluber Coaching Show. Helping you make wellness a priority. My name is Dr. Matthew Blaylock. In today's episode, I'm going to be talking with you about some exercise recommendations. Now, most people know that exercise has a lot of benefits for people. It can help lower the risk of heart disease. It can help a person lose weight. It lowers levels of stress. It can help a person feel more energized throughout their day. But, in general, when I talk to people, there are usually two main problems when it comes to exercising. The first is an issue of motivation. A lot of people say to me that they just don't enjoy exercising. It’s not fun, or maybe people often say that you know it's they're just too busy in their day. They don't have time to exercise. Other people tell me that they just don't like exercise. Besides that, a lot of people also tell me that they don't know how to begin. I don't know where to start with exercising. I'm going to take just a few minutes, and I'm going to talk with you about those two issues today.
Now, the first issue, dealing with motivation. It's really not an easy task to deal with. It is not an easy topic to face. You know people every day wake up at five or six in the morning and get ready for work. But, not because they want to or not because they really enjoy waking up that early in the morning. They do it because it's something that they feel is a necessity. Secondly, they go to work. They drive into work. Maybe they face traffic, and they're stuck in traffic jam for 30 minutes or an hour not because they enjoy it but because it needs to be done. They go through their day. They face the challenges that are before them each day. Not because they're really excited to do it but just because it's what needs to be done. And that's the same way with exercise. It really doesn't have to be a party for you to begin exercising. It can simply be a decision that you make. It's a choice. Something that you take responsibility for and make a decision to do. Not because you really even feel like doing it to begin with but because you know it's beneficial for you. And because you know that you're going to get something out of it in the long run.
Now, when that decision has to be made, you really need to ask yourself, what is this worth to me? What's more valuable in my life - doing something to make a positive choice to impact my health and wellness or to watch the next sitcom at night on TV? What is going to be more valuable to you? This really all comes down to responsibility or choice and what choice are you willing to make with your life? If you choose to make the decision to watch TV and not exercise that's fine. You're a grown adult, and you can make that choice. If you're happy with the consequences, no problem. But if you want something different in your life, if you're sick and tired of being sick and tired, then you can also make a choice to do something different. Now, know that's not easy in any way, but it really comes down to your decision and what you want to do with your life. Now, how do you go about making that decision and once you've made the decision what do you do?
Well, the general recommendation for health is you need to spend 150 minutes a week doing moderate activity or 75 minutes a week doing some kind of vigorous activity. Then 2 times a week doing something to strengthen your muscles. Those are the general recommendation. So, what is moderate activity moderate activity? A hundred and fifty minutes a week, that breaks down to five times a week doing activity 30 minutes a day. That's something like walking, or maybe that's something like mowing your lawn or doing your basic housework. Vigorous activity would be going out for a run, or maybe you know playing singles tennis or going to the gym to do a cardio class. Something like that would be vigorous activity. And then 2 times a week doing something to strengthen your muscles. That can be doing push-ups at your house or squats are going to the gym to lift weights. Anything that focuses on helping strengthen your muscles. Now, when you break it down 5 times a week 30 minutes a day - that's a hundred and fifty minutes. That really isn't too much to ask somebody for the kind of benefits that it will give you for your health and well-being.
Now with that, how do you begin? I typically recommend people just start walking. It doesn't cost anything, and you don't need any special equipment. All you can do is just go outside - hey actually don't have to go outside of your house - you can just pace back and forth inside of your house if it's bad weather outside. If you can go outside great, go out get some fresh air, enjoy nature. That is the absolute easiest thing you can begin doing.
To define exercise, in general, it's just doing something to move your body. It doesn't mean you have to join a CrossFit class or run a marathon or become a bodybuilder. Any kind of movement will be something that will help you in the long run. If you will do that, you begin to notice how that you have more energy. How that you're beginning to lose a little bit more weight. Your clothes are fitting a little better, and you just feel better about the choices that you're making in your life. I talked about before that really is the basis of wellness - the choices you make each and every day. So let me know what is it that you find most difficult about getting into a regular routine of exercise. Is it the issue of motivation? Is it not knowing where to get started? What is it that's held you back until now and what is it that you want to commit to in your life to start a new exercise program? Let me know in the comments below. Until we meet next time. I'm Dr. Matthew Blaylock.