Dr. Phil’s JumpStart Your Health 2010: Exercise
Dr. Phil Maffetone
This is one of two important articles on my Jumpstart Your Health program. The other addresses diet. For those who need both, they can be done together.
When properly done, exercise should be easy, simple, free and fit into your daily schedule without stress. The result: you’ll burn more body fat, get thinner, have more energy, improve overall health and slow down aging. Yes, you’ll look younger too! Here are the steps:
1. Create a regular routine. When your workout is a part of the day, you’ll stick with it.
2. Just walk! Whether this is your first time working out, or you used to run marathons, start with a walking routine. Almost everyone will succeed with walking and it will provide the most difficult part of getting back into shape – developing a good foundation of aerobic fitness. This is how your fat-burning system will kick in fast. There’s no special way to walk – just walk. No power-walking, no hand weights, not like a zombie – walk comfortably.
3. Walk in the morning if possible, before the start of your busy day. Those with a morning routine generally are most successful. Otherwise, as the day progresses and you’ve not walked, you keep accumulating more things to do. Now your workout is in jeopardy because you’re too busy. Get it done early in the day, and it’s done.
4. Walk five to six days a week. Take one or two days off from exercise, such as a busy Monday. The body needs recovery, and this will help guarantee you reach your goals.
5. Workout at or from home rather than driving somewhere. Walking outside is best. A treadmill is a good option. The gym can be intimidating, especially if you’re even a bit out of shape – lots of mirrors and sweaty jocks with big muscles.
6. Walk in a pleasant environment. For most, walking from home, a local park or school track or a home treadmill is ideal. Don’t walk on a highway or busy road. Avoid places where others work out, especially gyms. Most people over-train and you don't want to be exposed to that – it will encourage you to work out harder than you need to, or it will make you feel even more out of shape and discourage you.
7. Start your walk slowly to warm up. After about 10-12 minutes maintain a good comfortable pace with the last 10-12 minutes walking slower again. When finished, you should almost feel like you’ve not done much.
8. Don't buy special workout attire. Casual, comfortable clothing is just fine. Or, simple gym shorts, tee shirts and sweats work great. Most importantly, wear the flattest, most comfortable shoes you have – if you don’t have flat shoes, buy something cheap. Fancy thick-soled shoes can be dangerous.
9. Make your walk peaceful and relaxing. This means not chatting on the phone, no heated discussions, no stress. It’s a time to meditate on your life and dream of getting healthy (and any other dreams). This is as important for the brain as it is for the body.
10. Heed the don’ts:
a. Don't worry about how far you go: Base your workout on time not miles. Start with 20 minutes, if that feels physically easy. Build from there as you are consistent, to 30, then 45 minutes. Some people can start with 30 or 45 minutes. No need to exceed an hour unless you love it so much that longer weekend walks are fun.
b. Don’t eat sweets or refined carbohydrates, or drink fruit juice before working out – these foods can reduce the fat-burning benefits of a walk. (Actually, these foods should always be avoided.)
c. Don’t carry water with you, there’s no need – drink a small glass before walking, and have more upon completion.
d. Don't workout if you have an elevated temperature, even a half degree. An increased temperature means your body is working hard to fight some infection, for example. Exercise can interfere with that process. You could stress your immune system even more if you workout when you’re getting sick.
e. Don't workout in the extremes of weather – especially severe cold and extreme heat. Have an alternative when those days arrive. An indoor workout, the mall (ouch! but better than missing your walk) or it may be time to buy a treadmill.
f. Don’t listen to all the exercise advice out there; stick to your plan. Remember, keep it simple.
Once you develop a good routine, are consistent and feel great, you have two choices: stay the course and don’t change a thing, or progress to a higher level. If all you do is walk 45-60 minutes a day, you’ll reap untold health benefits. But if you have more lofty goals, such running, biking or even competing, you can carefully move on toward that exciting challenge. (To prepare yourself for that endeavor read my book Training for Endurance and you won’t go wrong.)
Most importantly, print this and hang it where you can see it everyday! Until you get into a good routine, which may take a couple of weeks, you’ll want a friendly reminder.
For more information about the exercise and diet components, read my new book, In Fitness and In Heatlh.
