I am trying to get active again and this tactic is really helping. I have some chronic health problems that have made it really hard for me to be very active over the past 5 years and exercise has been impossible. I was recently at the Mayo Clinic and one of my doctors there gave me this simple tactic to get more active without getting sick. He said he had patients who saw great success using it and he thought it could help me.
For people like me with serious health concerns or people who have not been active for a long time for other reasons, it can be hard know how to start to get more active again. It may even feel impossible like it did for me. Over the past couple of years, I have tried to get more active but because of my health conditions every time I tried to increase my activity or exercise I would end up very sick and my condition would be worse. I was trying. My intentions were good, but I was going about it all wrong.
So when my doctor who I trust and respect said to try this method, I was very willing to try. It has been hard but it is really effective and I am able to be more active now than I have in years! This is what my doctor told me to do.
Most Effective Tactic to Get Active Again:
- Get an activity tracker or pedometer and figure out how active you are now – He said not to change anything but to find my baseline of how many steps I was taking per day. He warned me, and he was right, that it would be tempting to try to be more active the first week but that it was very important to do just what I typically do in a day.
- Add 500 more steps per day and keep that level, no more or less for a week. – It really is hard to only add 500 steps but it is really important that you take it slowly and be very committed to to following the process with precision. After the first week I want to go faster or skip ahead but he warned me that his patients that have been really successful were the ones that had patience and stayed on the plan.
- Every week, if you have been able to meet your goal for that week, go up 500 more steps – Sometimes things happen. If you were sick or something came up and you weren’t able to make your goal for every day that week just keep that goal for another week and then move on. You may plateau. I did at 7500 steps. I was there for about a month before I could move up but that is ok. That was more than twice as many steps as I was able to get before.
- Once you get to 9,000 – 10,000, you can keep adding 500 steps or slowly add aerobic exercise each week – If you have serious health concerns make sure to talk to your doctor. I have a heart condition where I am not allowed to do aerobic activity so I just try to maintain my steps at this level.
Assuming you start at a very low number like me (I was at 2500 steps when I started) it should take about 4 months to go from a very sedentary lifestyle to a healthy active lifestyle. My arthritis and Fibromyalgia are much better when I am more active. I am also able to do thing like going on outings with my family, and keeping up with my kids.
I have had some complications with my health that has kept me in bed since I started this program but I just start again. If you are a healthy active person, this may sound like a silly way to be active and I used to be very active so I understand that. But if you have a health concern that has made it impossible to be active, it can feel impossible to ever get active again. This program really worked for me even with multiple health concerns. I hope it helps you.
I tried using a pedometer but I didn’t like having to remember to put it on every day. I got a Garmin Vivofit and it has been wonderful. It doesn’t need to be charged for over a year and it is water proof so I can use it all the time.
Don’t wait another day, make this the way you Get Active Again!
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