Start Any Exercise Program Slowly!

How to Start and Commit to an Exercise Regimen After 50 – It’s Always About Baby Steps!

Years ago, a work colleague came by my office to share some dramatic weight loss and lifestyle news stories he had read. One story detailed the method a young woman, formerly a high school athlete, used to regain her slim figure. 

Apparently, soon after starting college, she gained much more than the proverbial "freshmen 15" pounds. Her physique ballooned because she did not keep up with her sports activities and spent all her time studying and eating. 

A few years later after finishing college, this young woman became fed up with her extra pounds. By paying more attention to what she ate and by incrementally increasing her activity level, in one year she lost over 60 pounds. Gradual and consistent action led to her success.

Even though this woman was young, she started jogging for barely one minute a day. She gradually built up to two minutes and compounded the time over the next few weeks and months.

She was able to lose all her excess college weight and got back into shape. And yes, it took her a full year. But, If she had tried to jog for 30 minutes a day right off the bat, she would have likely given up soon from excessive soreness and fatigue. Instead, she made a commitment to gradually achieve her goal.

I took a similar approach when I ran a 20k in my late 20s. I had never run farther than a 10k. To prepare for the 20k run, I continued with my daily 30-minute jogs and added about five minutes a week until I run about an hour a day. I would have never been able to complete the challenging 20k without such slow and steady preparation.

Working up gradually to your physical exercise goals is even more important if you are over 50. If you have not exercised in years or have been inactive, beginning with “baby steps” is the only to achieve success—whether it’s yoga, Pilates, swimming, brisk walking, or anything else.

Take it easy, don't force or strain yourself. Pain is a warning signal! Be mindful when you begin becoming physical active after a short or long hiatus.

Patience, persistence, commitment, and consistency will allow you to achieve success.

To shine after 50, you must move your body and be physically active regularly. But start slowly!

Constant practice alone is the secret of success. ~ Hatha Yoga Pradipika