EASE INTO GETTING IN SHAPE
Let’s say it’s been “forever” since you exercised. And now you want to get back into it again.
It’s never too late to start a workout program. But before you begin, consult with your doctor. Your heart and joint health may influence what types of exercises are safe for you.
For most older adults, probably the best way to ease into getting in shape is through regular walking followed by a minimum amount of strength training.
Walking
For the walking portion, here are excerpts from the Mayo Clinic Staff in their online article Get walking with this 12-week walking schedule.
This schedule from the National Heart, Lung, and Blood Institute can start you on the path to better health.
Aim to walk at least five days a week, later adding on more days. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk
Start at a pace that’s comfortable for you. Then gradually pick up speed until you’re walking briskly — generally about 3 to 4 miles an hour. You should be breathing hard, but still be able to carry on a conversation. Each week, add about two minutes to your walking time.
| Week | Warmup | Brisk walking | Cool-down |
| 1 | 5 minutes | 5 minutes | 5 minutes |
| 2 | 5 minutes | 7 minutes | 5 minutes |
| 3 | 5 minutes | 9 minutes | 5 minutes |
| 4 | 5 minutes | 11 minutes | 5 minutes |
| 5 | 5 minutes | 13 minutes | 5 minutes |
| 6 | 5 minutes | 15 minutes | 5 minutes |
| 7 | 5 minutes | 18 minutes | 5 minutes |
| 8 | 5 minutes | 20 minutes | 5 minutes |
| 9 | 5 minutes | 23 minutes | 5 minutes |
| 10 | 5 minutes | 26 minutes | 5 minutes |
| 11 | 5 minutes | 28 minutes | 5 minutes |
| 12 | 5 minutes | 30 minutes | 5 minutes |
For suggestions on good walking technique including posture and purposeful movements, please read through my post The Benefits of Walking.
Strength Training
In addition to walking 5 to 7 days per week, add strength training exercises 2 or 3 times per week (separated by at least a day’s rest in between). Start easy with these also. By taking things slowly, you can assess how your body feels during, immediately after and one or two days after your workout.
Please refer to my post Strength Training Made Easy for suggested exercises. Maybe just start with squats, incline pushups and seated rows. And begin with just one short set of each—say 5 reps. You can then gently keep adding reps and then sets of reps and after some time additional exercises, say the stationary lunge and dead bug in this post. (Try YouTube to get detailed views of the movements.)
Just remember: ease into getting in shape. If it’s been years since you exercised, you can certainly take some months to proceed down the road to fitness.