No matter your age, fitness level, or what your motivations are, it can be difficult to get started with an exercise routine. It may be partly because we're constantly bombarded with health and fitness information, a lot of which can be incorrect or misleading. This leads us to taking no action at all, when in fact just a little bit of activity can have a profoundly positive impact on our short-term and long-term health.
As an ImagineCare Health Navigator and a Certified Personal Trainer, I want to make it easy for you to get started with an exercise routine today, and by using the Microsoft Band 2 and ImagineCare app you can enjoy tracking your workouts and monitoring your improvement.
Even short, 10-minutes bouts of moderate-intensity exercise can help lower blood pressure, burn calories, improve sleep, and improve mental health.
To see a marked improvement in your health from exercising will not require as much time as you think.
So let’s get started!
If you have the Microsoft Band 2 on your wrist, slide over to the “running” tile, press the action button, and go for a 10-minute walk at a moderate-to-vigorous pace twice a day. Just by doing that much, you will receive the cardiovascular benefits of exercise.
If you have more time, try walking 20-60 minutes at a time, twice a day, or turn it into a light run 2-5 times a week.
You will notice that, in just a few workouts, what used to feel very difficult is now getting easier, and soon you’ll want to increase the intensity of your workout by walking or running faster, or trying out some of the hills in your neighborhood. This is called “Progression,” and this is good!
Honestly, you don’t need to invest a great deal of time in your exercise program, as long as you get your heart rate up with some moderate-to-vigorous cardiovascular activity.
What do I mean by moderate-to-vigorous activity? At a moderate intensity, it should feel like you are working harder than a normal, leisurely walk, but it's still relatively easy to have a conversation. Vigorous intensity should make it fairly difficult to have a conversation.
I tend to recommend that beginners start at a moderate intensity and work their way toward vigorous intensity over a period of a month.
Maintaining the routine is key. After a little while, I think you’ll notice how much better you feel and how much you enjoy doing it!
If you already take part in a regular exercise program, that’s awesome! Stay tuned for future blog posts to help elevate your game.
And if you have any health conditions that would prevent you from safely practicing this exercise routine, I definitely recommend consulting with your physician before you start.
Still have questions about how to get started? You can always contact ImagineCare’s support at firstname.lastname@example.org.
Marco Day, an ImagineCare Health Navigator, is a Certified Personal Trainer and Movement Training Specialist. Prior to joining ImagineCare, he worked with clients at River Valley Club in Lebanon, NH, on exercise program design and prescription, weight-loss corrective exercise prescription, and personal training. He loves any opportunity to help people make positive health changes.