What is Your Exercise Baseline?
When we’re on track with our exercise program, it’s relatively easy to keep ourselves moving and even to do more than we planned sometimes.
Unfortunately, the opposite is also true. When we stop moving, it’s really hard to get going again.
Last week I was visiting with my mother who had been recovering from a fall and was also suffering from some additional unrelated symptoms.
She’s in her early 80’s and like many women her age, she isn't moving very much and has very little physical reserve. If she has to go to the pharmacy on a given day or do laundry, that’s all she’s able to do, besides going to the meals prepared for her at the Independent living place where she resides.
She used to go to the gym several times per week and enjoyed the water aerobics classes, socializing and spending a bit of time on some of the cardio equipment.
We talked a bit about how she might start back slowly with some additional physical activity and she initially told me there was no way she could do anything more than what she was currently doing.
The next day however, she texted me to say that she went into the mini gym and did a 5 minute workout on one of the bikes and felt a little better.
Whatever our baseline for exercise is, our attitude about exercising is completely impacted by it.
If you’re someone who’s used to walking every day and getting 2 - 3 strength workouts every week, you’re going to feel slightly unsettled if you go too many days without sticking to your schedule.
Conversely, if you’re not exercising much at all and find it hard to be consistent with any cardio or strength training, you may feel pretty good about accomplishing anything.
I joined a gym for the camaraderie of the group classes and the outdoor pool. When I first started, I struggled to get through one class.
Several of the women I was working out with were doing 2 hard classes in a row and several of them were older than me, and they were NOT personal trainers!
Yes, this motivated me to move my baseline. It took awhile to be able to do the 2 classes back to back and I definitely was really tired in the beginning, but the more I did, the more energy I ended up having.
Most of us are capable to doing much more than we think we can. We simply have to want to get into better shape so that we can maintain our healthy lifestyles and be willing to do some work to make it happen.
A new client just started with me this past week to get in better shape for a 12 day hiking trip in Europe. She’ll be covering 8 - 12 miles per day with 2,500 - 4,000 feet of daily elevation and she’s 75 years old.
Clearly her baseline in much higher than the average 75 year old, and she’s on her way to increasing it significantly.
Many of us don’t exercise because we enjoy the actual process of exercising, but we do enjoy being strong and healthy and being able to live our lives without limitations or health problems.
Increasing your baseline makes this a reality. There is no right or wrong way to do as long as it works for you. Listen to your body and do as little or as much as you’re able. Then do a little bit more the next week.
With consistency, you’ll feel more strength, cardiovascular endurance, flexibility and mobility and you’ll improve the quality of your health. Plus it’s really gratifying to see how much more you can do once you get going.
If you can find an exercise that’s fun to you or have someone you can exercise with, it makes the whole process easier. If you don’t, you may have to be a bit more self-motivated. You can also use classes or a trainer to help keep you on track.
Action Steps:
Think about your average baseline for exercise during any given week.
Are you meeting the minimum recommendations for 150 minutes of moderate cardio exercise per week and 2 strength workouts per week?
What can you realistically do to get closer to the above recommendations?
If you’re exceeding the above, keep it up and consider whether there’s anything else you might want to do to challenge yourself further. No pressure!
