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Beginning an exercise routine is easier than you think

By Kelley Eddings

Special to The Press

“You need to exercise.”

If this statement brings a groan or an eye roll (or both) from you, then I’ve got great news.

It’s actually easier than you think to get started. I’m not just saying that to make you happy so you’ll keep reading this column (although that would make me happy).

It really is simple to begin an effective exercise program.

I cannot count how many times I hear “oh, I just don’t have the time to work out” or, worse, the dreaded “I can’t…”

I have two responses: yes, you do and yes, you can.

If that isn’t motivating enough to get started with a simple program, perhaps this fact is: according to the American College of Sports Medicine (ACSM), the least active men and women are at greatest risk to die or become disabled younger due to heart disease and other major chronic diseases.

The ACSM states that, for these individuals, even small amounts of activity performed on most days decreases the risk of heart attack, stroke, type 2 diabetes and colon cancer.

You know you should begin. So, how?

“Begin by moving more,” says Allica Austin, a personal trainer and exercise instructor at The Sideline in Martin. “If you feel comfortable walking, then walk more. If you feel comfortable swimming, then swim.”

Austin states that the ACSM recommends performing 150 minutes of cardiovascular movement, which consists of getting your heart rate up, each week. “It is also recommended that each person perform two days of muscle strengthening exercises each week,” says Austin.

Before feeling overwhelmed, Austin suggests dividing your weekly workouts into five, 30-minute sessions.

So, choose one thing you are most comfortable with and look at your daily schedule.

When can you add just 30 minutes of activity into your schedule? Or, how about two 15-minute workouts?

Consider setting your alarm for 30 minutes earlier and get your workout done before you start your day. Or how about 15 minutes in the morning and the other half in the evening? Not so bad!

If you are still unsure – ask for help!

This can be in the form of an expert, such as a personal trainer, an athlete you know, or someone who is in the exercise industry, states Austin.

There are three facilities in Weakley County that provide personal training and gym services: The Sideline at 104 Oxford St. in Martin; Fitness 1440 at 190 University Plaza in Martin; and Dynamix at 405 North Front Street in Greenfield.

It can even be a huge help to find an accountability buddy – a friend who also wants to begin exercising or someone who is already working out consistently.

There is power in accountability. It is very difficult to say no to a workout when someone else is counting on you!

In summary, here are your easy-to-follow steps to begin an exercise regimen:

•Choose something you like to do (walking, jogging, cycling, swimming, gardening).

•Choose five days in your weekly schedule that you can fit 30 minutes of cardiovascular with two of those including strength training (muscle building, using weights or body weight resistance).

•Choose a time in your daily schedule you can fit in either one 30-minute session or two 15-minute sessions.

•Get an accountability buddy or consider talking

•Share your success with your friends! Tell someone your goal! You will be more likely to begin and maintain your exercise routine if you’ve got someone cheering you on.

Of course, it always recommended to talk to your doctor before starting a new exercise venture.

Now, instead of “you need to exercise” you’ll hear “I’m glad you decided to get started.”

Note: I am going to follow this column up with a weight-training specific article…stay tuned!