A young woman came to me many years ago for training. She was in her mid forties and lived in a 3rd floor apartment. It had gotten to the point that it took all of her energy to get up the stairs and she was wiped out when she got home and it took a while for her to get back to herself. One client, only about 60, loved to play with her grandchildren, but was frustrated that she didn’t have the strength and stamina to pick them up and hold them. She gained the strength and stamina after doing one of my programs, but isn’t that a shame that she couldn’t hold them for more than a few seconds at a time?
There are too many people who have told me that they don’t attend weddings in certain halls because there isn’t close parking and it is a flight of stairs up or down. It’s not about how much muscle you build or how far you run and how often you walk. It is about being minimally functional to be able to participate in your neighbor’s simcha.
If you are currently like any of the above, then here is a guide of how to get functional and somewhat fit again.
Getting Fit Again
First and foremost, see your doctor and get a general physical. Make sure there is nothing in the way of starting a very basic exercise program. Step two, get moving. Start walking every single day. Start with 10-12 minutes of moderate walking. At first, your goal is to be able to do more time, not to increase your intensity—that will come with time. And if you can only start with 5-7 minutes, that’s okay too, but start! EVERY SINGLE DAY! Each week, you will be able to add 4-5 minutes to your walk. Work up to 35 minute walks daily. (If you have great difficulty walking, either swimming or purchasing a recumbent bike would be a great alternative) Once you have done that, check your distance and try to walk just a little bit faster and cover more ground in the same amount of time.
Eating Right
Now, go see a dietician and get a good food plan. It is best for that extra weight to come off. But again, not all at one time. Even losing half a kilo (a pound) a week on average and improving your dietary habits will start to make a huge difference in how you feel and just think—in one year’s time, you will have lost 26 kilo (57 pounds). And now the third thing you should do is to start doing a few minutes of muscle building exercises each week. Simple modified push-ups and a few abs is a great way to start. Of course, don’t forget to get enough sleep, drink water and work on your stress level.
Feeling the Benefits
It won’t take that long for you to fully enjoy improved function. As a matter of fact, in 6-8 weeks, you might even feel like a different person. Considering the benefits you will reap, this is a very small investment. You will be able to play with your children and grandchildren. When your neighbor needs something, you will be able to assist. After you come up the stairs, you might not be so winded and when late night hits, you might even have a little left-over energy to finish some tasks around the house. Most of all, when I make my next simcha, you’ll be able to attend, with Hashem’s help.
Many years ago, I was training two men who were both class 3 obese. We had a long road ahead of us. They started training in the fall of that year. After a few weeks, both of them told me just how much easier bending down and getting back up was.
Staying fit for the sake of function will “add hours to your days, days to your years, and years to your lives.”
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