There used to be a time when people didn’t have to think about exercising. We were hunter-gatherers. We walked everywhere, all the time. When we became agrarian, we worked in the fields. We walked to collect water and we carried water home. Some cultures still live this way, but most Americans do not. In fact, about 80% of Americans do not meet the recommended daily dose of exercise, and 25-35% are considered sedentary (source: CDC). The consequences of a sedentary lifestyle are immense, and include Type II Diabetes, hypertension, elevated cholesterol levels, heart disease, stroke, depression and much more.
You know that you need to exercise, but what if you are not an exerciser? Where should you start? The recommendation for cardiovascular exercise (also called “cardio”) is 150 minutes of moderate to intense activity per week. This is exercise that makes you breathe harder and increases your heart rate. In addition to cardio exercise, you need to perform strengthening exercises 2-3 times per week. Stronger muscles will help you perform your daily activities and reduce the risk of falling as you age.
The following 6 moves will help you meet those requirements and are easy for most people to do. You don’t need much equipment, and you don’t need to join a gym to get started. If you are a caregiver for an elderly family member, you may want to try these with your loved one.
- Walk briskly. Yes, it’s really that simple. If you are sedentary, your best bet for getting a cardio workout is to take a walk. The key is to walk briskly, as if you are in a hurry. Going for a leisurely stroll does not have the same effect, although that may have to be your starting point. Aim for 30 minutes a day, which can be done all at once or in doses of 10 minutes at a time. The effect is cumulative, studies show, as long as the doses are at least 10 minutes and the level of intensity is moderate to high.
The remaining 5 moves are great for strengthening your major muscles groups.
- Sit-to-stand. Sit on a sturdy chair or bench with your arms crossed over your chest. Stand up slowly by leaning forward so your head is over your toes and then straighten your legs. Come up completely and then sit down as slowly as you can. Do 10-15 repetitions. Strengthens: legs and glutes.
- Steps. Find a staircase or a low step. Step up with the right leg and follow with the left. Alternate leading with the right and left legs. If your balance is poor, but sure to use a handrail. Do this 10-15 times with each leg. Strengthens: legs and glutes.
- Plank. Planks have a reputation for being difficult. They are, but you can modify them to make them easier. A standard plank involves getting on your stomach and coming up on your hands and toes or your elbows and toes. The idea is to keep your body level, like a plank of wood, and hold yourself in that position. Don’t let your back arch or sag. To modify a plank, you can start with pushing your body up onto your elbows, and instead of coming up on your toes, keep your knees on the floor. Form a straight line from your head to your tailbone. Be sure to draw in your abdominal muscles. Start with 10 seconds, and work your way up until you can hold a plank for a minute or more. Strengthens: core musculature, arms and legs. (See photo.)
- Wall pushups. Many people cannot perform a pushup, especially if they have not been exercising. There are a few ways to modify pushups for beginners, the easiest one being a wall pushup. Stand a couple of feet from a wall and place your hands flat on the wall, shoulder width apart and chest height. Bend at the elbows and lower your head towards the wall while keeping your body in a straight line. Like a plank, your body should not bend or sag. Keep your head in a neutral position; don’t reach for the wall by jutting your chin forward. When your head gets close to the wall, push yourself back. Do 10-15 repetitions. Strengthens: chest, arms and shoulders.
- Standing band rows: For this exercise, you will need a resistance band with handles, which you can purchase at sporting goods stores, large department stores and online. Loop the band around a rail or pole. Ensure that when you pull on the handles, the band does not come off. Take a handle in each hand, and stand back from the attachment point so your arms are straight and there is a little resistance in the band. Keep your shoulders down and relaxed and pull both handles towards you. Think “thumbs to armpits.” Squeeze your shoulder blades together and then return to the starting position. Do 10-15 repetitions. Strengthens: upper back, shoulders and arms. Also engages the core muscles.
Disclaimer: always check with your healthcare professional before beginning a new exercise program.