First 30 Days Blog

27 sep

The First 30 Days of Getting in Shape, Even with Health Problems

JennaSmithGetting in shape is important, but it can be very difficult to get started, especially with certain chronic health conditions including diabetes, high blood pressure and heart disease. A diagnosis of any of these does not give you a free pass not to exercise. In fact, any of them will make it even more vitally important to get started on a new way of life. The first thirty days of a new exercise plan is the hardest, but once you make it to the end of that month, you will be feeling better and more importantly will be on your way to much better health.

Things to Do Before You Get Started

Before you even choose a workout at all, it is important to set up an appointment with your doctor. There, you should talk realistically about your limitations for exercise. For instance, you might be asked to refrain from lifting heavy weights if you have certain types of heart disease. Diabetics will be told to be extra vigilant about their blood sugar levels and will be cautioned to choose a glucose meter that is reliable to make that task easier. All new exercisers should be instructed to get new, comfortable shoes that are appropriate to the activity and to know the warning signs once they get out their and moving.

Start Slowing and Carefully

No one wakes in the morning and runs a marathon. Many people train for years before they run their first event. If you are just a beginner, choose something that will be easy enough to allow you to finish, but challenging enough to work up a little bit of sweat and increase your heart rate. (Heart patients may be given a target heart rate and asked to wear a heart rate monitor). A walk around the block should be an achievable goal for you to start with, adding distance, speed or inclines as you build up strength and stamina.

Your exercise program should include strength building exercises and flexibility increasing exercises to make it well rounded. Don’t worry about making a huge investment in equipment – the beginning stages are your times for exploration. Once you figure out what kind of exercises work for you, then you can make those investments.

Stay Energized With the Right Foods

What you eat is just as important during this first thirty days. While you are trying to increase your exercise time, you also have to start changing how you fuel your body. This is especially important for diabetics who may be faced with issues like rapidly falling blood sugar levels if they exercise too much and eat too little. Make sure that you are making one small change to your regular diet per week and it won’t seem too overwhelming.

For instance, drop one processed meal item with fresh fruits and vegetables per day, setting your goal to getting at least four to seven servings of fresh produce every day. A wide variety of these foods will give you the nutrients you need without being bland or boring.

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Posted by Jenna Smith on September 27th, 2012 in Diet and Fitness, Health | 0 comments

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