Start with CARDIO.
During the pandemic, my friend and training partner, walked 10 miles a day. She walked the hills, streets, and trails around her home in Truckee, and when the snow was too deep, she walked on her treadmill. She did it for over a year. Walking turned into running, running turned into inspiring others to run (including me), and her running sphere of influence continues to grow. Most of her family also run, and she often says to others, "Running is contagious!: She protects her running time over everything else. She runs on holidays, birthdays, and vacations. Running is her priority.
This isn’t shared as a recommendation. No one should kick off a cardio program with 10 miles a day. That is too much for most people's physical fitness level, let alone their schedule. But if you are at the beginning of improving your health, start with cardio. More than strength training or dietary changes or mediation, cardio exercise will build a base a strong base by boosting physical health and the mental clarity that comes with a walk, run, bike, swim, hike, or row. When you spend time moving and breathing deeply, it impacts your energy, your appetite, your anxiety levels, your interactions with others, and your commitment to yourself. You have the focus to make better choices throughout your life.
7 Benefits of Prioritizing Cardio
Improved Heart Health: Regular cardio exercises can help strengthen your heart muscle, allowing it to pump blood more efficiently and improving overall cardiovascular health.
Weight Loss: Cardio exercises can help burn calories, leading to weight loss combined with a healthy diet. This can help you achieve your fitness goals and improve your overall health.
Reduced Risk of Chronic Diseases: Regular cardio exercises can help reduce your risk of chronic diseases such as diabetes, high blood pressure, and certain types of cancer. This can help you maintain good health and prevent serious health problems.
Stronger Immune System: Cardio exercises can help boost your immune system by increasing the production of white blood cells, which can help fight off infections and diseases. This can help you stay healthy and avoid getting sick.
Reduced Stress and Anxiety: Cardio exercises can help reduce stress and anxiety by releasing endorphins, natural mood-boosting hormones. This can help you feel more relaxed and calm and improve your mental health.
Improved Sleep: Cardio exercises can help improve the quality of your sleep by regulating your sleep cycle and reducing stress. This can help you feel more rested and refreshed, improving your overall well-being.
Increased Energy and Stamina: Regular cardio exercises can increase your energy level and stamina, allowing you to perform daily activities efficiently. This can help you feel more productive and energetic throughout the day.
Analyze your fitness level. If walking around the block and climbing stairs leaves you winded, that might be your starting point. Wherever you start is okay. I started with running a mile. I never thought I'd run a marathon in the beginning. Your cardio goal may be time-based. 20 minutes on a stationary bike or rowing machine. You can always build up to more as your fitness level changes. Start where you will be successful - that's much more important. Make a plan like you would for someone you love very much. Set yourself up for success. Enjoy the improved energy levels, sense of calm, and dopamine rush. Consistency matters - choose a goal with which you can stay the course- like the tides. Day after day. (see poem at the end!)
At some point, everyone needs to adopt some strength training and stretching for balanced fitness, but to kick off a new habit, start with cardio. It's the biggest bang for the buck. Remember to start slowly and gradually increase your workout's intensity and duration. It's also important to stay hydrated and listen to your body. Always check with your doctor before changing your physical fitness routine. Stop the exercise and consult a doctor if you experience any pain or discomfort.
Best of luck!
Reources that I like:
Nike Run Club - hours of free training that can get anyone running.
Zwift- training for stationary bikes and tread mills that will take you on trips around the world. Perfect for winter cardio workouts.
7 Morning Routine Journal Prompts to Start Your Day with Intention (morningstateofmind.com)
The Tide Rises, The Tide Falls by Henry Wadsworth Longfellow
The tide rises, the tide falls,
The twilight darkens, the curlew calls;
Along the sea-sands damp and brown
The traveller hastens toward the town,
And the tide rises, the tide falls.
Darkness settles on roofs and walls,
But the sea, the sea in the darkness calls;
The little waves, with their soft, white hands,
Efface the footprints in the sands,
And the tide rises, the tide falls.
The morning breaks; the steeds in their stalls
Stamp and neigh, as the hostler calls;
The day returns, but nevermore
Returns the traveller to the shore,
And the tide rises, the tide falls.