Exercise is a must for long term fitness and improved health. First fill out a par-q or physical activity readiness questionnaire. If you answer no to all questions and are sure your doctor would approve of you beginning an exercise program, then use this pdf to help you begin.
There is no hurry. I know you want to be thin next week. Get started now and next week you will be closer to your goal. Each goal you want to achieve is only a numbr of days away. Those days are going to pass and you will either have done what it took each day to arrive at your goal or you won’t and wish you had. Best of luck and may you have energy and determination to see you through to your goal.
Physical Activity PDF
One of the best ways of exercising aerobically is walking. Much has been said about 10,000 steps a day. Actually 12,000-14,000 is better but I lost weight regularly when I watched my diet and got 7000 per day which doubled my total of usual steps.
The pedometer I recommend is one made by Omron. Called the pocket pedometer, it can be carried in a purse, backpack or pocket to record your activity. It can be but does not have to be attached to your belt. I have one and got it from Amazon. I have been pleased as it has a clock, counter, 7 day history, and lets me know the time spent time of day and steps walked.
The Physical Readiness Questionnaire (parq) is a tool to help you assess if it is OK for you to begin to exercise. A yes answer to any question is a reason to consult your physician before beginning.
If you have not had a visit with your physician in over a year, if you have high cholesterol, high blood pressure, diabetes or an injury of any kind in the past that interferes with activity or comfort after activity - Then you need to see a physician before beginning an exercise program. A copy of a PAR-Q is here for your use.
parq1
I can recommend these books from my own library as great resources to help you with your exercise program.
Core Performance
Active Living
Quick Fit
Go Fit Core Disc & DVD
Basic Yoga
Workout Logging/Monitoring
http://www.gyminee.com/
http://www.10000steps.org.au/?page=lifestyles/read_story
http://www.oprah.com/article/health/weightloss/fitness_walk
Like Dr. Oz on Oprah? Here is a link to his shows
http://www.oprah.com/article/oprahandfriends/moz/20080725_oaf_moz_archive
A great 20 minute workout. Do what you can. Do not push it or strain. Go as far as you can and do what is allowed. Skip exercises that are prohibited for you (if you have a joint replacement, or severely damaged or arthritic joint.) http://www.oprah.com/slideshow/omagazine/slideshow2_ss_health_omag_200704_oz/20