If you are ready to begin an exercise program, you may be interested in finding one you can do from home. Before you get started, you want to look at your age, whether or not you’re active and, if you are not active, how long you have been in an inactive state. If you are over 35 years of age and have been inactive, you should consult your physician before starting an exercise program.
You should also consult with a physician prior to beginning an exercise program if you currently have or have ever had any of the following medical conditions: high blood pressure, heart trouble, family history of stroke or heart attacks, frequent dizzy spells, extreme breathlessness after mild exertion, arthritis or other bone problems, severe muscular, ligament or tendon problems or other known or suspected diseases or medical conditions, including back problems.
When beginning, be sure to incorporate an aerobic exercise program that is low-intensity. The best exercise to do from home that does not require any aerobic equipment is walking. Start out slowly to allow your heart and lungs to become conditioned; this allows for the body to adapt, which decreases risk for injury. If you can carry on a conversation during exercise then the level of intensity is appropriate.
You should start out exercising 3-5 times a week and start with 10 minutes each session. After a few weeks you can gradually increase your frequency and length of exercise sessions. Gradually work up to 30 minutes for each workout session. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
Each workout should begin with a warm-up and end with a cool down. The walking program should also include stretching before and after each workout to improve flexibility. Stretch each muscle group and hold the stretch for at least 30 seconds. Be sure to hold the stretch only until you feel a slight amount of tension and do not bounce.
Lastly, if the weather is bad, you can go to a mall to walk or put in a DVD such as “Walk Away the Pounds,” which allows you to do 3-4 miles of walking in your living room. This is an easy way for new moms to start exercising without leaving their newborn.
Next week we will discuss other ideas for exercising from home.
Rebecca
