The Joy of Exercise

Suppose that you are going to follow a programme of aerobic exercise. Let’s start with Day One and I’ll take you through your first session. Let’s say you don’t know what you want to try. I suggest fast walking. It’s easy to do, and you don’t have to buy anything for it. Just wear a decent pair of shoes with some arch support.

Before you leave the house, do two things. First, get a watch with a seconds hand so you can take your pulse about five minutes into the workout. Second, warm up your body by gently bending, twisting, and stretching for about 10 minutes. This is important, so don’t leave it out. (more…)

It’s very difficult—in fact nearly impossible—to take charge of change if you cannot specifically describe what it is that needs attention. You must name it to claim it.

Here are a few examples of challenges that might stand:

A man feels as if his most productive years have slipped away.

• He begins to view himself as “over the hill.”
• His lack of self-esteem causes a negative spiral of complacency, inaction, and unhealthy habits.

(more…)

There are several essential truths that a man must face as he begins the road toward changing his fitness life beyond the age of 40:

1. He lives inside a body that is uniquely individual and in a constant state of change.
2. He must fully accept the reality of those aspects of himself that can be changed and those that cannot.
3. His physical body will quickly deteriorate if it isn’t used, and it will also require greater rest and maintenance.
4. More exercise is not necessarily better, but none is even worse.

(more…)

Don’t work at exercise. Play with it. Work is something we all hope to someday retire from. Play is something that we hope will last forever.

You should never force yourself to exercise. Have fun. Just force yourself to get off the couch.

The 60 to 90 minutes of exercise that you will do each day need not be exhausting. Actually, exercise burns fat best when it is moderate; jogging for example, burns fat more efficiently than sprinting.

Exercise can be so mild that you may not even recognize it as exercise. For example, if you go for a pleasant walk, that’s exercise. If you play catch with your child, that’s exercise. The main thing is to get on your feet and start moving. Just don’t be sedentary. Turn off the TV. Get off the couch. (more…)

There have been several studies of the physiology of exercise, and now it is generally agreed that the best sorts for overall fitness are aerobic activities—running, swimming, rowing, and bicycling. You can add to that list cross-country skiing, disco dancing (providing you do enough of it and really get your heart beating and lungs working). Walking is acceptable too if you walk fast and far enough and if you go over hilly ground as well as over flat terrain. For only these activities offer the kind of steady, sustained movement that builds muscle strength, increases the flexibility of joints, and also fortifies the heart and lungs. You may be able to exert yourself by playing tennis or squash or golf, but how well depends on how you play the game and whom you play with. You can win sets of tennis without moving more than a few feet from one place or you can be all over the court and totally exhaust yourself. A recent study of men from thirty-five to seventy-four at Stanford University concluded that these games do not give as effective protection as swimming or running or cross-country skiing. So play them and enjoy them, but take up something else too. Let’s take a look at aerobic exercises first. (more…)

In the last few years there has been a redefinition of what it takes to project success. Not only do you need to look smart but you must also look healthy. Being fit and ‘in shape’ has become a metaphor for being in control of yourself. The logic extends to being in control of your career and therefore successful.

Sedentary readers may be ready to flip to another section. ‘Spare me another lecture about losing weight, taking up jogging or pumping iron. I am too busy and, quite frankly, beyond it.’ But take heart; the experts no longer recommend vigorous, sweaty pursuits as the only way to tone- up but small changes to your sedentary lifestyle that can strengthen your vital organs (your heart especially), make you look more alert — and feel more energetic. (more…)

A friend who is a physical training expert and another friend—a sports medical man—helped me put together:

FIRST WEEK

Take a brisk walk of one mile, breaking into 50- or 100-yard jogs when you feel like it. Walk at a steady pace in between the jogs but never force yourself. Fitness is gained by steady work. You only end up with injuries and anguish when you push too hard. Take a look around you and enjoy your surroundings. Explore the feeling of your body in motion and discover what it feels like to be you. (more…)