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Q: I get winded so easily,
and don’t start again after stopping to rest. How can
I motivate myself when it seems I can do so little and have
so far to go?
LK, Calcutta
Sometimes you have to take baby
steps in order to get to the point where you can exercise
for an extended period of time, such as 20-30 minutes. This
is completely normal, and don’t think that you’re
being a failure by doing so. For example, when people plan
to train for an event such as a marathon, they don’t
just get out there one day and run 26.2 miles. They take
baby steps. You’ll be surprised how your body can adjust
and work with you. So don’t feel bad if you can only
do five minutes of activity right now.
I promise that if you stick to
it and aim every week to add on another minute, you’ll
be able to reach that goal. And sooner than you think, you’ll
be working out for those 20-30 minutes at a time, or even
longer. So don’t give up, because you can do this.
Q: I am 53 years old and 100
lbs over my goal weight. Are there any special precautions
I should take while exercising?
BD, Haldia
You should always check with your
physician prior to exercising, especially if you are 100
lbs over your ideal weight. There may be certain activities
you should stay away from, and getting a regular checkup
is a good idea for everyone, including a blood work-up,
to check your cholesterol level and blood sugar. Also get
your blood pressure measured to see at what level of activity
you can actually perform. Going for a short walk, swimming
and other such activities, are usually safe no matter what
your size is. But if you have orthopaedic problems or a
heart condition, you’ll need to get instructions from
your physician first.
Q: I am starting an exercise
programme but I don’t know if I should begin with cardio
exercise or weight training. Which should I begin with?
LS, Bolpur
When you’re starting an exercise
programme, both cardio and weight training are essential.
Try and do some type of cardiovascular activity for 30 minutes
most days of the week. If you can’t do 30 minutes right
now, don’t worry ? do as much as you can, and eventually
you’ll be able to work your way up to working out for
30 minutes straight. Weight training should be done two
to three times per week, but certainly not on consecutive
days with the same muscle groups as your body needs a chance
to rest and recuperate before you start again.
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