Chapter 5 - Starting to Move - Gentle Steps for Weight Management
In this article, we're going to talk about getting started with physical activity and explore some gentle ways to incorporate more movement into your daily routine.
Chapter 5 - Starting to Move - Gentle Steps for Weight Management
Today, we're going to talk about getting started with physical activity.
Whether you're new to exercise or returning after a break, the key is to start gently and build up gradually.
Regular movement not only helps manage your weight but also improves your overall health and may also help to reduce the risk of cancer recurrence.
Physical activity boosts your metabolism, helps control blood sugar levels, and enhances your mood.
It's a crucial part of maintaining a healthy lifestyle, especially after a cancer diagnosis.
Let’s explore some gentle ways to incorporate more movement into your daily routine.
Start with Short Walks
Walking is one of the easiest and most accessible forms of exercise. Begin with a gentle 10-minute walk each day, and gradually increase the duration as you feel more comfortable.
You can also increase the speed of your walking until it’s a moderate to brisk pace.
Walking for 30 minutes, 5–7 days of the week, meets the minimum exercise recommendations, which can help maintain a healthy body weight, as well as protect the joints and ease joint pain.
If you can walk in nature, even better! Being in natural surroundings reduces stress and improves wellbeing.
Remember Stretching
Including a few gentle stretching exercises in your day can help improve your flexibility and reduce muscle stiffness. Spend a few minutes each day stretching your arms, legs, and back. This can be done in the morning, before bed, or as a break during your day. Try shoulder rolls and gentle squats to warm up before a walk.
Other Ways to Move More
There are many ways to add more movement to your day. Light activities like gardening, cleaning, or even cooking keep you moving and can be easily integrated into your routine.
If standing exercises are too strenuous, consider chair exercises. Simple movements like seated leg lifts, arm raises, or gentle twists build strength and improve circulation without straining your body.
Yoga and Tai Chi are excellent for gentle movement, balance, and relaxation. There are many beginner classes available online to follow at your own pace.
Increasing the Intensity
For those looking for more intensity, consider activities like:
- HIIT (High-Intensity Interval Training)
- Stair climbing
- Rope skipping
These exercises can be done at home with minimal equipment and can be adjusted to suit your fitness level.
Many apps and online resources offer guided workouts, track your progress, and provide motivation.
Gyms with structured sessions and personal trainers are also great options, though they may not suit everyone.
Final Thoughts
Find what works best for you, your lifestyle, and most importantly, something that you enjoy. Consistency is key, so start small and gradually increase your activity level as you feel more comfortable.
Remember, even small amounts of regular activity can have life-changing benefits.