If it’s been years since you’ve engaged in a regular exercise program, or if you never really learned how to exercise in the first place, the prospect of getting in shape can seem very intimidating. Where do you start? What should you do? If you have other health concerns, how do they fit into the exercise equation? By learning a few basics, you can create for yourself a safe, comprehensive, and effective fitness program. Just remember to get your doctor’s okay before beginning any exercise plan.

Every fitness program should include three components – cardiovascular exercise (or cardio, for short), strengthening exercises, and stretching exercises. Together these components challenge your body in a comprehensive way so you will build muscle, burn fat, and gain endurance. This is also crucial for maintaining function and independence as we grow older and our bodies naturally begin to break down. Bodies that are in shape are bodies that can fight off the effects of aging for a longer period of time.

Cardio is any activity that raises your heart rate, like walking, jogging, dancing, cycling, skiing, or playing sports, for example. Strengthening exercises are those in which your muscles must work against a form of resistance (such as weight or gravity), thus becoming stronger; this not only includes lifting weights, but also calisthenics like pushups and sit-ups. Stretching exercises help muscles to remain long and flexible rather than succumbing to the shortening and tightening effects of aging and inactivity.

Right now, all this may seem like a lot to fit in, especially if you have a busy schedule. That’s why in future posts, I’ll go into more details about each exercise component, plus tips on how to exercise if you’re short on time or resources.

Until next week, keep moving, my friends!

- Alan