It’s summer. I hope you are enjoying time with your family, time with the barbecue, time outdoors and hopefully time exercising too! For some, the idea of exercise sounds dreadful in this heat but luckily there are plenty of indoor gyms. Additionally, exercise can help boost your mood, your energy level and your mental edge so why not give it a try? Ready, set, let’s go!
Here are some tips to get you exercising and to get you on your way to participating in a 5K (3.2 miles). I picked a 5K to put a schedule together since it’s a good starting place. No matter what your fitness level is, you can walk or run a 5K and there are a lot of them around town in the fall (September, October) so the timing to being prepared after starting now is perfect!
Where to start? Check in with your doctor, or come in to see us, for a basic physical to make sure you are ok to start working out. Once you get the green flag, it’s time for the next step.
Proper attire is crucial. Visit a local running or fitness store to pick out some shoes for either walking or running (whichever you prefer) as well as some cloths to help keep you cool, including walking/running socks (they help prevent blisters)! I would also recommend a visor or hat to keep the sun out of your eyes and a water bottle that you can use for hydration (and to carry with you if you are outside).
Pick a location. Both a gym and a treadmill, or outside at a park or a path. Make sure it’s easy to get to since you don’t want any excuses to get in your way.
Start somewhere. If you are a walker, start walking for 5 minutes, run for a minute, then walk for 5 minutes for 15-20 minutes. Try this several times per week and gradually build up your running time from a minute to 2 minutes (then a 5 minute walk), then 3 minutes until you are running for 10 minutes! Then you can start with longer times for running such as 10 minutes running, 2 or so minutes for a walk, and then keep building up. You will be at a 5K (3.2 miles) before no time.
Eat and drink for success. Make sure you are staying hydrated with water and that you are eating a nice amount of protein and fruits and vegetables.
A crucial reminder is to listen to your body! If you are out of breath (also called “breathless”) then stop! Walk, take deep breaths and resume your workout once you have calmed your breathing. Also if you feel faint, stop! You never want to push your body beyond what it can do.
Lastly, register for a 5K to run or walk in your community. Look online. There are plenty and with a race scheduled on your calendar, you are much more likely to stick to your goals! Good luck!
At Carlos and Parnell, M.D., P.A. our professional and caring staff makes the difference with patient care. – See more at: http://www.dev.carlosparnellmd.com/thermometers-and-babies/#sthash.MFvVROkI.dpuf
