Finding the right workout program can be daunting. It can cause anxiety. There are so many options and so much information that you head will be spinning by the time you get through the first page of a google search.
When information overload has me paralyzed it's time to simplify.
What's the simplest way to solve this problem? What information before me truly matters? What will give me the biggest bang for my buck?
When it comes to exercise I always end up reinforcing two keys that I think will impact those I work with to the greatest degree without getting too complicated.
I encourage walking as much as you like and some form of strength training.
Walking has so many benefits. As little as 10 minutes can have an astounding effect on stress levels, mood, and metabolism. It's free and can be done at home, in a gym, on your lunch break, or when you're enjoying a vacation. Not to forget we are designed to walk. Once we lose this ability quality of life can deteriorate very quickly. For basic health and wellness, walking sits atop the pedestal.
Strength training can be a bit more challenging to solve. There are a lot of forms to choose from. Some prefer calisthenics (think push-ups and squats) while others prefer using free weights or machines. As long you you are doing some form of exercise that requires your muscles to maintain or increase in strength (depending on what stage of life you're in and your current fitness) it will suffice.
I would love to see people take a walk every single day. I think the majority of the population would see benefits from taking a daily 20 minute walk. Grab some music, your furbaby, a friend, or an audio book if you don't have a beautiful piece of nature to enjoy to maximize the enjoyment of your stroll.
Shoot to perform strength training at least twice a week. Plenty of folks, especially those starting from square 1, can become stronger from two training sessions a week. If two times a week is the right plan for you then challenge your entire body each workout. If you come more often consider breaking your sessions into upper body movements one day and lower body exercises the next.
Just remember there is no perfect plan. It boils down to consistency. Those who can create exercise habits they will stick to for the next few decades (even if its just a short walk and a few strength movements) will be far better off than those that push through a crazy workout for two years, transform their physique and health, but then fall back to their poor habits because they burnt themselves out.
Be consistent. Find what suits you. Think about your long term health rather than next week's performance and you will be on the right path.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!