Kahlil Carmichael MAPCC, MDIV, CPT is the pastor of Live Well Church, in Somerset, New Jersey. He is a fitness specialist at The Fitness Doctor, a fitness and wellness consulting company; and the author of 50 Tips for a Better You. He is a contributor to Guideposts magazine. His first publication, Living Longer Living Better, is available now. Go to www.livewellchurch.org for more information.
With the warming weather comes the hope of new beginnings. Things start to green and grow. It truly fits that a few weeks ago we celebrated the resurrection of our Savior, which is indicative of new life and new beginnings. Christ got up so we can get up! Doesn’t it feel good to know that each day brings another chance to get up and start living again? Another chance to move strategically and to strengthen our inner and outer selves. Spring is here and summer is around the corner. To borrow a phrase from one of my favorite songs, it’s time to get “Back to life—back to reality!” Let’s take it one step further and create a new and improved reality!
Please know that we all experience lows of inactivity, especially in the winter. Nature sleeps in the winter, hibernates, and that affects us as people. The added lonesomeness of the pandemic may have added to our inability to find the needed spark, the inspiration to do more. I’ve started a mind, body, and spirit exercise regimen to get me back to living and working out on a new and higher level. Yes, me—the Fitness Doctor! Here are some recommendations to get you moving. Now that Spring is in the air, I believe it is good for the spirit to go outside and exercise. If you have seasonal allergies, please take protective measures.
1) It begins with breath. Close your eyes and breathe deeply, filling your lungs, giving your body what it needs to take that first step. Take several breaths and stretch. Loosening your shoulders, torso, arms, and legs can avoid injury and get you ready for an epic exercise session. Let’s go walking!
2) Walking is tailor made for you. You can start slow and increase your activity as needed to challenge yourself. Use a pedometer to measure your steps! Build to 10,000steps per day. It sounds like a lot, but as you enjoy your time outside, you will get to your benchmark before you know it. By walking you are improving your circulatory system and reducing inflammation. You are lowering your blood pressure and improving your energy level! It is an easy way to get in some aerobic activity, helping to strengthen your heart.
3) Next, let’s start lifting weights. It’s not what many think—the thickly muscled men or women lifting huge amounts of weight. Light weightlifting is necessary to strengthen and build your muscles. An increase in muscle mass helps to ignite the metabolism, helping you to manage your weight. Start slow and build!
Incorporating these activities will give you a solid start as you get back to life! Please consider getting a personal trainer to assist you in getting to an all-new level, your personal best! Here is a YouTube link to my 12-minute workout you can do three days per week. https://youtu.be/E625Kq64XmQ Continue to challenge yourself and increase your activity! You can do it! Next month, we will go into Part 2!
Live well and prosper.