Start Moving: A Beginner's Aerobic Routine

Yes, even if you haven’t moved in years, you can do aerobic activity. You have probably been told time and again, “Just go for a walk.” Unfortunately, if you are severely deconditioned and carrying 50 or more pounds of extra weight, going for a walk can be exhausting. After a block, you might need to sit and there might be no where to rest on your route. So much for walking.

I want you to DANCE! Put your favorite upbeat music on, stand up and move! FITNESS IS ABOUT FUN.

I can guarantee that you will notice improvement in your endurance, how you feel, and your confidence. You will feel your power. Remember, you have the same muscles as everyone else. You have the same muscles as everyone else. (I wanted to repeat that to let it sink in.) You will make tremendous gains in muscle tone - you are going from no activity to movement. You are the ideal fitness participant! You are waking your body up. It will respond, even if you are starting slowly. The success will come with the regular, consistent effort.

Safety First - Please consult with your physician before engaging in any fitness program, especially if you have never done so before. If you have knee or other joint problems, please be sure not to do leg activity which will aggravate your condition. If standing in place is safe, stay standing while doing the upper body movement.

Footwear - You should be wearing rubber-soled shoes, such as walking shoes. The soles of the shoes should bend at the toe easily. It might be easier to have shoes with Velcro closures. Don’t do this in bare feet. You are actually at higher risk for falling in bare feet.

Clothing - Never wear tight or overly warm clothing. Do not feel that if you overheat, you will somehow lose weight by sweating it off. You will dehydrate yourself and cause serious medical problems.

Drink Water - Before you do this aerobic workout, drink a glass of water. After you finish, drink two glasses of water. By the way, you will know that you are drinking enough water each day if your urine is pale in color and odorless.

Ventilation - Do this in a room that is adequately ventilated and comfortably cool. Do not do this in a hot, stuffy room. Your goal is to breathe, not suffocate.

Know yourself. If you have been very sedentary, you need to be balance cautious.

Here are some suggestions:

1. If you are just starting out, you can hold onto the back of a chair for security while you move to the music. (The chair must not have wheels and cannot have a rocking back.)
2. Start out moving in place.
A. Gently bob up and down.
B. Hold out your arms and flap your wings.