Whole Health

Exercise: How to Get Started

Healthy life habits are very important in dealing with negative health issues associated with aging.  One concern is the unavoidable decline in the levels of Human Growth Hormone (HGH) as we age. HGH helps to slow muscle loss which begins after the age of 40.  Since higher levels of HGH help to make you healthier and stronger it is important to work to maintain these levels. To increase your body’s HGH levels:

  • Limit sugar intake
  • Exercise
  • Ingest whey or other easily digestible, high quality protein after exercise
  • Avoid fructose

Follow these links for further detail about aging and nutrition:

  1. http://1. https://nancylfitness.com/2020/01/30/help-prevent-disease-and-slow-aging-exercise/
  2. http://2. https://nancylfitness.com/2013/07/21/altering-your-biological-age/ .
  3. http://3. https://nancylfitness.com/2015/05/25/protein-how-much-to-consume-per-day/
  4. http://4. https://nancylfitness.com/2013/10/20/get-strong-stay-young/
  5. http://5. https://nancylfitness.com/2019/06/04/exercises-that-will-work-for-you/

If exercise has not been on your agenda, here is a good way to get started by safely increasing your level of physical activity.

  1. Increase physical exertion, in a ‘step-by-step’ fashion.
Hoof it:– Put extra steps into your day (eventually rack-up 10,000 steps/day)
– Trek the stairs, instead of taking the elevator (to increase endurance).
Gardening, etc:
– Burn calories.
Begin with small increments of activity

2. Start with an easy, low impact activity – listen to your body.

Begin building up to recommended amount of exercise:– Boost endurance by walking.
– Add more distance incrementally.
Start your session with dynamic stretching, perform your workout, and then end it with static stretching to re-align your muscles. Progress to:
– Increased session duration; do this gradually.
– Acquire specific workout programs and routines.
– Add interval training. https://nancylfitness.com/2021/06/16/interval-training/
Listen to your body:Visit your health provider if you have a chronic health issue, experience shortness of breath, excess pain, etc
Start with easy and low impact exercise

3. Finally settle into a workout routine. Your exercise program should be: adjusted to: Right intensity and duration for your age/health. Ideally your workout should include:

Most days:– 30 minutes of aerobic activity.
3 to 4 days per week:– 20 minutes of vigorous activity.
2 days per week:– 2 days per week do strength training
Workout Routine

4. Play a sport / take specific exercise classes to help maintain homeostasis and to be social (also important).

In general wear loose fitting, comfortable clothing that is easy to move in and  does not get in the way of exercise. Training basics include:

Wear the correct apparel for your workout:– If running or biking, avoid wide-leg or loose pants.
– Modify, if needed, because of weather/conditions.
– Stretchy, fitted clothing that wicks away sweat works well.
Environmental safety:– Raingear, if needed.
– Heat / cold: dress in layers.
Water – Stay hydrated:– Your body sweats during exercise. When this sweat evaporates from your skin, you lose body fluid.
-This fluid loss needs to be replenished. 
Equipment – You may want:– Resistance bands, pedometer, floor mat.
– Dumbbells or other weighted household item such as liter water bottles.
Training Basics

For more information on getting started with exercise follow the links below:

  1. https://nancylfitness.com/2015/03/03/rapid-fat-burn-with-circuit-training/
  2. https://nancylfitness.com/2015/05/05/improve-balance-stability-and-coordination/
  3. https://nancylfitness.com/2015/07/25/increase-strength-with-low-energy-eccentric-exercise/
  4. https://nancylfitness.com/2016/05/10/maximize-weight-loss-during-resistance-training/
  5. https://nancylfitness.com/2020/04/06/weight-loss-and-facts/
  6. https://nancylfitness.com/2020/05/25/exercise-help-alleviate-arthritis-pain/
  7. https://nancylfitness.com/2020/03/01/flex-and-stretch-while-sitting/

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