Potatohead wrote:Hi Lani,
I am Lazy with a capital L when it comes to exercise...the only thing I enjoy is walking...but I don't do enough of it..I don't want to join a gym...I do have a treadmill that is collecting dust....realistically how much exercise should I be getting a week?...I am 52..weigh 115lbs..no health problems..not on any medications....Any suggestions...?
Well, we are programmed to save energy - yet at the same time we are designed to run, jump, play and move around! Sounds like you 'just don wanna' - in your own words!
So, back up a little bit and decide what you want to achieve with an activity plan. Are you looking for basic health and longevity? Or are you interested in developing better aerobic conditioning? Building muscle for strength and shape? Losing weight and body sculpting? Deciding what you want helps you design the best program.
For general health and longevity, 20 minutes of brisk activity 4 times a week, or 30 minutes 3 times a week is a good bet. Walking can fit in here as long as it is lengthy enough or intense enough. Resistance training with weights or body weight resistance is important to include, especially as our age advances. These could all be included in the 20 or 30 minutes mentioned above.
These chunks of aerobic conditioning can be shortened with the use of High Intensity Interval Training (HIIT) or what I like to call "Burst" Training, which you can learn all about in myFitness Breakthrough Kit.
Congrats on maintaining a lighter weight and no meds for you. You want to stay strong and full of vitality - and that will make it important for you to challenge your body.
As others have noted, the best workout is the one that you will do! And focus on the positive benefits of staying active. Better sleep, better shape, more vitality and endurance, reduced stress...it's a long list!
To help you out with deciding exactly how much of what you need, here is an article from my interview with Dr. Kenneth Cooper of the Cooper Aerobics clinic in Dallas, complete with a chart of his aerobic points. He lists several activities and their point values so that you can design a simple program.Confused about cardio?
Again - in addition to the accumulation of these points, Dr. Cooper recommends that we be sure to include weight - or resistance - training in a greater ratio as we get older. Two sessions of challenging muscle work that works all of your muscle groups will do that, and they can be counted in the points. Its all listed on the chart.
You can fit all this in under 4 hours a week, depending on which styles and strategies you use. Maybe looking at it that way makes it seem less daunting.
Making a plan can assist with motivation. Yet also, as mentioned above, can deciding what you want and the benefits you would like to enjoy from an investment in activity time.