Exercising When Everything Hurts: Smart and Safe Ways for Sedentary Adults to Get Active

It's no secret that diet and exercise are key components of a healthy lifestyle. But while almost everyone seems capable of reducing their caloric intake or making better menu choices, if you're severely overweight or have been sedentary for a long period of time, is it realistic - or even wise - for you to follow an exercise plan?

The short answer is "yes." And in almost every case, the longer answer is "definitely."

Experts are in almost universal agreement not only that exercising will help you shed unwanted pounds, but also that working out will help you become healthier, regardless of how much weight you lose. The real question, then, isn't if you should exercise, but how.

STEP ONE: MIND OVER MATTER

It's a staple of motivational speeches (and, yes, it's a cliché, too), but that doesn't mean it's not true: Whether you think you can, or you think you can't, you're probably right.

Regardless of whether your exercise regimen consists of a walk across the room or a run across town, your state of mind is an essential part of your ability to succeed. And the good news is that, no matter what your current level of fitness or activity, you can succeed.

We all have reasons why we can't - or don't - exercise like we should. Aches and pains, busy schedules, previous bad experiences, fear of embarrassment ... the list goes on and on. These are all legitimate concerns, but they don't have to be deal-breakers when it comes to adopting a healthier lifestyle. Once you've defeated your mental demons and admitted to yourself that you can succeed at exercise, it's just a matter of finding a program that fits your needs, a plan that will give you the support you need, and a process to get yourself from where you are now to where you want to be.

STEP TWO: START SMART     

Few people take vacations by waking up one morning and deciding to pack their bags, drive to the airport, and look around to see where the planes are flying that day. Yet when it comes to something as important as incorporating healthy activity into our lives, many of us do something strikingly similar. We decide to "get healthy," then set out on the first exercise path we encounter, with no specific destination in mind. Is it any surprise that the result of this approach is that we don't like where we end up - or that we abandon the journey altogether?

Just as consulting travel agents, roadmaps, and guide books helps ensure rewarding adventures when you travel, so, too, is educating yourself an essential part of an effective exercise program. Here are a few tips to make sure you're heading in the right fitness direction:

• Consult your doctor - Regardless of your current health or activity level, getting feedback from your physician is crucial before starting to exercise. Getting a thorough physical examination beforehand will help you determine what you should and shouldn't be doing.
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  Set measurable, realistic goals - Your health care provider can also help you set appropriate goals for your exercise plan. These goals will give you a "destination" to aim for, and will also help you chart your progress along the way. Just remember that your goals should be realistic and measurable:

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  • WEAK GOAL: "Walk more." (Too vague)
  • STRONG GOAL: "Walk around the block three times a week." (Concrete and measurable)

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  • WEAK GOAL: "Lose fifty pounds this month." (Unrealistic)
  • STRONG GOAL: "Lose five pounds a month for the next 10 months." (Concrete, measurable, and realistic)
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    Educate yourself - More good news: If you're reading this article, you're already doing this. Educating yourself on an ongoing basis will help you tailor a program to fit your needs, find new techniques as you progress, and consistently evaluate and adjust your goals.

STEP THREE: GET UP, STAND UP

Athletic prowess is not a prerequisite to participating in an exercise program. If you can stand up, you can exercise (even if you can't stand up, you can still exercise - whatever your ability or mobility, there's a plan for you):

• Leg exercises while seated

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  • SEATED LEG EXTENSIONS - Sit with your back as straight as possible, your legs together, and your feet flat on the floor. Slowly straighten your right leg as far as you can, keeping your foot in the same flexed position (if someone was sitting across from you, they would be able to see the bottom of your foot once your leg is extended). Hold for a moment, then slowly bend your knee and return to your original position. If you can, repeat this movement for as many repetitions as you can comfortably complete, then switch to your other leg.

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  • SEATED LEG LIFTS - Sit with your back as straight as possible, your legs together, and your feet flat on the floor. Slowly lift your right leg a few inches off the ground, keeping your knee and foot bent. Hold for a moment, then slowly return to your original position. If you can, repeat this movement for as many repetitions as you can comfortably complete, then switch to your other leg.

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  • SEATED THIGH SQUEEZE - Sit with your back as straight as possible, your legs together, and your feet flat on the floor. Place a rubber ball or rolled-up towel between your knees. Slowly squeeze the ball or towel by flexing your thighs. Hold for a moment, then release (but not far enough for the ball or towel to fall). If you can, repeat this movement for as many repetitions as you can comfortably complete.

• Upper-body exercises while seated

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  • SEATED OVERHEAD PRESS - Sit with your back as straight as possible, your legs together, your feet flat on the floor, and your arms at your sides. Bring your hands to your shoulders, then "press" them upward, extending your arms as far as they can go with your palms facing upward (as if you were trying to lift a weight off your shoulders). Hold for a moment with your arms fully extended, then return your hands to your shoulders. Remember to keep your back as straight as possible and your feet flat on the floor throughout this exercise. If you can, repeat this movement for as many repetitions as you can comfortably do. As your strength improves, you can hold weights in your hands to increase resistance.

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  • SEATED BICEPS CURLS - Sit with your back as straight as possible, your legs together, your feet flat on the floor, and your arms at your sides. Keeping your arms against your sides, slowly "curl" them by bending at the elbows and bringing your hands toward your shoulders. Pause at your shoulders for a moment, then slowly return your hands to their original position. If you can, repeat this movement for as many repetitions as you can comfortably do. As your strength improves, you can hold weights in your hands to increase resistance.

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  • SEATED LATERAL RAISES - Sit with your back as straight as possible, your legs together, your feet flat on the floor, and your arms at your sides. Keeping your arms as straight as possible, slowly lift them away from your body, as if pointing to opposite walls in a room. If you can, keep lifting until your arms are parallel to the floor. (At the top of this movement, you will be making a "t" or "+" shape with your arms and upper body.) Pause for a moment, then slowly return your arms to their original position. If you can, repeat this movement for as many repetitions as you can comfortably do. As your strength improves, you can hold weights in your hands to increase resistance. (A variation of this exercise is to lift your arms straight in front of you, rather than to your sides. You can either alternate between these two exercises, or simply perform the one that feels best for you.)

• Standing, walking, and running

•  SIT/STAND - Sit with your back as straight as possible, your legs together, and your feet flat on the floor. Bend slightly forward at the waist, flex your knees and raise yourself to a standing position. Pause for a moment, then slowly return to a seated position. If you can, repeat this movement for as many repetitions as you can comfortably do. (Depending on your level of fitness and flexibility, you may want to conduct this exercise from a chair with arms on it, so you can brace your hands while standing up and sitting back down.)

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  • WALKING - Walking is a great exercise that helps with coordination, muscle development, and cardiovascular health. Set small goals (depending on your fitness level, you may start with a walk across the room or to the end of the driveway), and increase your distance and time in regular small increments.

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  • RUNNING - As your strength, flexibility, and cardiovascular health improve, you may want to incorporate running into your walking routine. As with all exercise, set realistic goals, start slowly, and increase incrementally. For example, if you are regularly walking for 30 minutes without difficulty, you may want to intersperse brief jogs into your routine. Walk for 5 minutes, jog for 30 seconds, and repeat. Eventually you will be able to extend the length and distance of your jogging periods.

STEP FOUR: KEEP THE FAITH

Once you've begun to exercise, your next challenge is to make these healthy activities regular parts of your life. Everyone eventually encounters obstacles such as physical setbacks, boredom, or disappointment, but developing a plan to get past these roadblocks will keep you on the path to continued improved health.

The first thing to be aware of is how your body responds to your exercise routine. Some slight soreness is to be expected, especially when you're working muscle groups that have been dormant for a while. But sharp pains or injuries that limit your range of motion require immediate attention (even elite athletes and trainers - the reputable ones, at least - have long abandoned the "no pain, no gain" mindset). Trying to "work through" pain or injury is one of the quickest routes to frustration, disappointment and, ultimately, the abandonment of your exercise plan.

In addition to monitoring feedback from your body, solicit input from others (friends and relatives) to help you continue your progress. The good news about all the exercises described in this article is that they can be done alone without any specialized equipment. The bad news is that solitude can lead to isolation and frustration. Sharing your plans and the results of your efforts with a valued friend, a trusted relative, or an online support network can help enhance your successes, minimize your setbacks, and motivate you to continue.

Talking about your efforts with others will also help you learn about new and different exercise philosophies and techniques. Because exercising is both mental and physical, you don't want to let boredom be your downfall. Learning and incorporating new exercises into your routines will benefit both your muscles and your mind.

Stick with your exercise plan, and you can be assured of two things: You will make progress, and you will experience setbacks. Even the "great ones" aren't immune to failures - they just didn't let their disappointments overwhelm their accomplishments. Michael Jordan missed many more shots than he made, and Babe Ruth struck out more often than he knocked the ball out of the park. Realizing this in advance will allow you to prepare yourself for negative contingencies, and will put you in a position to continue. (And when it comes to exercising, if you're continuing, you're succeeding!)

STEP FIVE: ENJOY THE RIDE

Today, as you begin to plan the best way to make exercise a regular part of your healthier lifestyle, the thought of the work that lies ahead may seem daunting. Viewed in its entirety, almost any challenge can appear overwhelming. The trick is to focus on small steps, celebrate your accomplishments, and continue to evaluate and adjust your plans.

Keeping an exercise journal is a great way to evaluate your progress. You can record what you did and how you felt about it. Also, if you're feeling frustrated by your progress (or lack thereof), looking back through your journal may motivate you by reminding you how far you've already come. Also, your support network should be a source of solace in the difficult times and celebration in your victorious moments.

Ultimately, following the exercise path isn't about lifting more weight or walking farther than you did yesterday. It's about having the life you want to have, doing the things you want to do, and being the person you want to be.

Working out won't solve all of your problems, but being healthier and more active will help you to face your other challenges with more strength and confidence than you may have realized you have. And one of these days, you'll realize that you're not celebrating your accomplishments - you're celebrating yourself.