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If You’re Already Overweight, Here’s How To Start Exercising

If You’re Already Overweight, Here’s How To Start Exercising

When you are overweight it can be more difficult to get started on an exercise program. Being overweight lends itself to certain issues that need to be addressed prior to starting a new workout regimen.

Here are 9 steps to do in order to correctly begin, healthily sustain, and help your chances at being more successful in your exercise program.

1. Always start with contacting your doctor to see if there are particular exercises that you should avoid.

For example, if someone has diabetes, doing exercises barefoot would not be advised. Diabetes can cause damage to the blood vessels in the feet which may prevent a person from knowing if their foot is injured.  Plus, an injury to the foot may develop into an ulcer or a serious infection.

2. Find a certified personal trainer who works with weight loss clients.

It has been my experience as a personal trainer that it is generally in the beginning where most people get hurt.

People who have never worked out or have been sedentary for a while may easily get hurt when trying to do exercises they are not used to or have never done before.

Getting injured in the first few weeks of exercising can be a debilitating blow to morale and will be another obstacle to overcome on the road to better health. Therefore, find a personal trainer who understands your needs and can help you navigate an exercise program that will prevent injury and help you get to your fitness goals.

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There are many options for personal training to meet most budgets, from one-on-one, small group, to online coaching.

3. One way to start exercising is to begin a walking program.

Walking is one of the best exercises for the body. In general, it is a gentle activity that can be done by most people. Walking burns calories, helps prevent osteoporosis, and is free.

A walking program is a concerted effort to walk for a set amount of time each day and throughout the week.

Walking can be done every day; an example program can be Mon–Fri walk 30 minutes a day, and Sat–Sun walk for 1 hour each day.

Make walking fun by inviting a friend or adopting a dog. You can also join walking clubs which you can find on sites like Craigslist.

4. Find an activity you enjoy and do it consistently.

Exercising doesn’t necessarily mean having to go to the gym. Gardening, dancing, or even dart throwing are all physical activities that burn calories. But in order for such activities to help you lose weight, they must be done regularly.

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For example plan to garden for 2 hours each weekend or for however long you are able, and do it consistently. Add this activity to your walking program and be active daily.

5. Effective weight loss programs are where results are measured so that one is aware of their progress.

There are many ways to measure results. The usual measurements are weight, circumference, body composition, and Body Mass Index (BMI).

For a new exerciser, unless you are working with a personal trainer, in which the techniques mentioned above are the best, I advise using a more readily available tool such as your clothes and cell phone camera.

A tight pair of jeans are the perfect piece of clothing to measure yourself with to see if you are making headway in your exercise program. Take note how snug your jeans are, then every two weeks, check to see if those same pair of jeans are getting looser! Take a whole body picture in your undergarments and do so every few weeks to see if you are looking slimmer.

If you are not seeing and feeling the changes you want, go back to your program and see what you can do to create improvement. With my clients, I always advise a holistic approach which translates to: are you moving enough, are you eating correctly, and is your mindset optimal?

Mindset is key to achieving any goal. One’s mental and emotional state can either drive one to success or impede their efforts.

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6. Prepare your mind.

Get it clear in your head why you want and need to implement this exercise program. Dig deep to find the reasons that will motivate you to succeed. The more compelling the reasons, the better your chances.

Write down these reasons so that if a moment of weakness arises, you can remind yourself why you must keep pushing forward.

7. Develop a success-promoting tier of goals.

This means creating short-term goals that are easily attainable that help support your long-term aspirations.

It is crucial to feel good in the beginning stages of an exercise program because this builds momentum. One way to increase your chances of success is to see yourself accomplishing some of your goals early on.

For example, an immediate goal could be to make a doctor or personal training appointment and go to it. Next, you may give yourself a goal of walking 30 minutes, 3 times within your first week. Let these small accomplishments motivate you to pursue your larger fitness goal.

8. Choose a holistic approach.

A holistic approach means to view the problem in its entirety; from its immediate effects, to its underlying cause.

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We know that weight gain is not caused by one thing. It is usually triggered by a combination of factors some of which are: not moving enough, an emotional reason, a health condition, eating too much, and / or eating the wrong things. Therefore, to be successful at solving the situation, a multiple of approaches must be considered.

In previous steps I mentioned, movement and mindset are aids to weight loss, but even more important is eating healthily.

One cannot lose weight by exercise alone because you cannot out-run a bad diet. You simply cannot burn enough calories within a day to combat a destructive eating habit.

Add a nutrition component to your exercise program and find long-lasting weight loss success.

9. Recruit people to help you stay on track.

When a person tells other people about their plans, it creates a “silent” contract of accountability. Most people want others to believe that they keep their promises and are the kind of people who “do what they say.”

There are many ways to have this type of accountability. One is to enlist a good friend or relative. Tell your friend that you plan to start an exercise program. Ask him or her to periodically check in on you to see how you’re doing and to be supportive when you’re together by helping you make healthy choices.

Personally, I have used Instagram for just this type of accountability measure. Instagram has a very supportive and engaging community of exercisers. I use this inspiring community to support my efforts in becoming a better yogi and my aspiration of a free-standing handstand!

Follow these 9 steps and I am certain you will see change and find success in your efforts to be healthier. Good luck!

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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