My Exercise Choices
Before you make your decisions about your exercise program for weight loss, let's review the major considerations:
Walking every day is the best exercise for weight loss.
- Walking 30 minutes per day should be your minimum time goal.
- You can break your walk into 2 (15-minute) or 3 (10-minute) shorter walks.
- Walking at a pace of 3 miles per hour (a half-mile in 10 minutes) should be your minimum intensity goal.
- Walking outside in the fresh air and sunlight is preferable.
- Walking after each meal can improve blood sugar control.
- Walk where it is safe, and when it is convenient. (But be sure to find a place and time to walk!)
- Dress appropriately for the weather and your surroundings.
- Invest in a good pair of walking shoes. (Use them exclusively for your walks. Take a photo of them new and another photo a year from now after you have walked over 500 miles! -- 1.5 miles/day x 365 days = 547.5 miles)
- Do not over-do-it! Start at the level you can and gradually increase as you are able. "Start low and go slow."
- If your leg muscles feel sore during the first week, continuing your daily walks will help them feel better sooner.
- Do not use a Pedometer. Most pedometers are inaccurate and unreliable, and they count all steps -- not just the continuous steps (10+ minutes of walking per exercise session) that aid in weight loss and aerobic conditioning.
- Memorizing a new Bible Verse each week while walking can be motivating. (Recite your memory versus from the previous weeks as well, so you won't forget them. You'll easily memorize 50 verses per year, and your walks will be more enjoyable.)
If you have a medical condition:
- Ask your OptiHealth Coach to screen you for Medical Clearance.
- If indicated, check with your doctor regarding your daily walking plan. (Especially if you take heart medications.)
- Be aware of any sign of over-exertion. (Heavy breathing, profuse sweating, extreme fatigue.)
- Learn how to Monitor your Pulse (heart rate).
- Know your Heart Rate Safety #: 180 - Your Age = ________ beats per minute
- Walk with a companion.
Answer the following questions about a daily walking exercise program as it applies to your personal situation. Then decide what you are willing and able to do and write your "New Direction" as part of your Best Weigh Program.
1. I will exercise ______ days a week.
2. The best exercise for me to do on each of those days is: __________________
3. Each exercise session will be at least ____________ minutes in duration.
4. The best time(s) for me to exercise each day is: ____________, ____________, ____________.
5. On the days that I can not exercise outdoors, I will exercise: ______________________.
6. If needed, I will check with my doctor about exercising by: ________________.
7. The clothes and shoes I need to exercise include:___________________.
8. The date I will begin my regular exercise program is: ______________.
9. People who might want to exercise with me include: ___________________.
10. I will my Best Weigh Score Card to log my exercise and track my progress in ____ fitness, ____ weight loss.
2. The best exercise for me to do on each of those days is: __________________
3. Each exercise session will be at least ____________ minutes in duration.
4. The best time(s) for me to exercise each day is: ____________, ____________, ____________.
5. On the days that I can not exercise outdoors, I will exercise: ______________________.
6. If needed, I will check with my doctor about exercising by: ________________.
7. The clothes and shoes I need to exercise include:___________________.
8. The date I will begin my regular exercise program is: ______________.
9. People who might want to exercise with me include: ___________________.
10. I will my Best Weigh Score Card to log my exercise and track my progress in ____ fitness, ____ weight loss.