I had a friend ask me via facebook yesterday if this was something she could do.
(DISCLAIMER - I am not an expert. I am simply sharing a basic beginner workout that I can return to easily.)
I started at basically zero fitness level - people were patient with me as I gained confidence and ability. That is the key.
Here's the run down
1. Set reasonable goals.
2. Set and stick to a reasonable schedule.
3. Do not expect immediate results.
4. Keep doing it. Add reps or weights as you are ready.
5. Modify anything you need to - this is about a workout you can accomplish and not be so frustrated that you feel like quitting.
Lets go into a bit of detail ---
SET REASONABLE GOALS
When I started, I could not do a single push up. I struggled with sit ups. Forget running (my first mile took 24 minutes and I cried every single step - I am not much faster, but I have quit crying - actually I run about a 13 minute mile)
So here's what I did (besides cry).
I decided to start with wall pushups - I could easily do those. As I got stronger - I would do one or two real push ups - then "granny style" until I could go no further. Then wall pushups for the rest of the set. Last night - in sets of ten - I managed 50 pushups.
It's really simple - challenge yourself to one major improvement each workout. ONE - HELLO - anyone can improve ONE thing.
SET AND STICK TO A REASONABLE SCHEDULE
I will workout every day is not reasonable.
I will do five wall pushups every time I go to the bathroom is.
I workout Bootcamp Style - 3 days a week with several ladies. We work HARD and we laugh and we play and we pray and we encourage. Mostly though WE SWEAT for an hour those three days. I try to get another two major workouts in during the week. (and I still do five wall push ups every time I go to the bathroom.)
DO NOT EXPECT IMMEDIATE RESULTS
Did you find yourself overweight over night? (NOPE)
Did you find yourself out of shape over night? (NOPE)
Do you think there is some sort of magic "thing" that can give that all back to you? (FORGET IT - contrary to Facebook propaganda that MAGIC does not exist)
Make good food and movement decisions today - and tomorrow - and the next day --- and on -- and on and on.
Now is also a good time to say - if you have a bad day (mine was yesterday, I had a CocaCola for lunch - I felt crappy ALL afternoon) simply regroup at the next opportunity.
KEEP DOING IT
Scientists say a new habit take twenty one days to "take"
Keep a journal - record your gains (and losses) keep track. This will help you see that you have made progress. (I also do something that they advise against - I weigh myself every day. - make that your decision - according to the experts, it is a bad idea)
Make this a date with yourself --- put your workout on the calendar - find a time of day that works for your schedule. Use any mind trick you have to.
Just show up.
MODIFY ANYTHING YOU NEED TO
This is just common sense. If you can't run - walk. If you can't walk - swim (or bike). Can't do a sit up - crunch.
Frustration is one of the biggest hurdles to overcome. You mind will tell you that this is hopeless - or useless. The "I CAN'T" monster will show up and try so hard to stop you.
Here is my deal in fighting those demons (the hardest part of a workout for me is the right hand turn off the main road). So I start miles ahead - focusing on that turn. Once I have made the turn, I often say out loud that "I've got this."
The negative nelly part of your brain - well she thinks she is "all that" and she goes out of her way to keep that "I'm large and in charge and you can't get rid of me" attitude going. Well treat her like the damned bully she is and YOU take control.
Having said all of that --- take a look at any well done workout video. There is always a modified version being demonstrated. Here it is -----
PERMISSION SLIP ---- YOU HAVE MY FULL PERMISSION TO MODIFY ANY EXERCISE TO FIT YOUR CURRENT ABILITY AND ENDURANCE LEVEL ----
Now - You can print this and have it ready to hand to that negative little Bit$* in your head.
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I know that was a lot to say to get to where you wanted - the workout.
Here is a link to a printable workout routine - no special equipment needed - just a wall and a chair. (note - I have bad knees, the chair is too high of a step up for me - I do step up on (well duh) a step.)
no equipment basic work out. - once a week at least
and
a full body weight workout (hand weights) - second workout day
and
a core/stretch/strength pilates workout - third workout day
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add at least 25 minutes of heart rate elevating cardio each day.
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Now for a couple of encouraging websites.
Meet Rhonda from Living Instead of Existing. An amazing transformation. I follow her on facebook as well - facebook link is on the site.
James Clear - words wit and wisdom about changing habits and improving your life.
Lean it Up --- a pin board of goodness (exercise - food - motivation)
(Nancy - the friend who asked the question - has Neuropathy in her feet. I run/jog/walk for my cardio. According to my nurse, the activity in itself will not damage the feet any more although it may be painful. Please check with your doctor about your particular situation. Bike riding or eliptical workouts may be better for you.)
I WILL ADD MY DISCLAIMER AGAIN - I am not an expert. I am simply sharing a basic beginner workout that I can return to easily.
I sure hope you can take a few easy steps to improve your health.
I almost died in 2010 from a cancer induced ruptured kidney. I didn't die. It was a blessing. I got a second chance those 15 days to live fully again ----
Do it TODAY - tomorrow may be too late.
Life is beautiful. You are beautiful.
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