Cardio: The Habit to Incorporate

Let's Start a Cardio Habit

And Stick to It!

Hey Everyone,

Last March, I confided in my brother about my lack of motivation to exercise and how as a result, my physical and mental health was declining. Despite joining a small, local gym, I was struggling to regularly attend. One of my excuses: Minnesota winters are grueling and miserably cold, and long as heck! #IYKYK (if you know, you know)

In reality I was struggling with a maelstrom of unfortunate circumstances that had me seriously distressed; I'd lost site of myself. Because, less than 2 years ago I was in the best shape of my life. How did I let myself get to this point?! And more importantly, how do I find my way back?

My brother offered a simple solution. "Take it one step at a time, E". 

Ironically, my brother suggested exactly what I've coached my clients to do-- set a manageable goal and take small attainable steps to accomplish that said goal. 

Later, reassess, readjust the goal (if needed), then repeat. 

Back to Basics: My Simple 5-Step Plan:

1. Walk at the gym for 30 mins at least 3x a week. 
2. After week 1 is accomplished, add another week.
3. By week 4, increase time from 30 to 45 mins.
4. Walk 45 mins to 1 hour 2-3x week for a month. 
5. Repeat step 4 for 3 months then evaluate progress.

For me, walking 1 hr. equals 3 miles in distance. 

By the end of March, I was walking 9 to 10 miles a week, a monumental improvement! 

 Immediately Noticed a Few Benefits!

• Lightened mood  
• Less critical of self
• Feeling empowered 
• Improved self-efficacy  
• New outlooks on life 

It sounds cliché and cheesy, but with each passing day my mental health was improving. Like Mario or Luigi I was rejuvenating after capturing a magic mushroom! The mushroom being consistent walking -- nothing special or magical to it! 

No more excuses for skipping my walks because of the frigid and unforgiving winter weather.  The gym was warm and although I was one of only 2 black women members in a sea of Hmong athletes, it gave me the needed distraction from the negative self-talk.

Less preoccupied with past events, I could focus on the present. 

"One step at a time", I kept telling myself. 

I continued to challenge myself and reassess/readjust my goals, eventually adding weight training 1-2x weekly and more mindful eating; I prioritized sleep for the first time in a long time and eliminated toxic relationships and habits. Honestly, I didn't have much of a social life.

Nearly a year after starting though, I've organically overhauled my physical, emotional, and mental state and consequently, my overall wellbeing. 

...And it all started with one step, y'all.

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Cardiovascular Movements

The American College of Sports Medicine (ACSM) defines cardio as exercises that involve large muscle groups and are rhythmic and continuous, like walking, dancing, swimming, jumping rope, riding a bike, or using an elliptical machine. 

Basically, any type of continuous movements can improve lung function and breathing efficiency, which means the more you do it the less demand your lungs will feel with each workout!

When Incorporating Cardio 

• Start low and go slow. Don’t do too much too soon. Start with what feels easy, then progress no more than 10 percent on a week-to-week basis. 
• Ex: walk 20 mins 3x a week. Then walk 22 mins the following week.

• Set goals. Setting a goal can be a good motivator and keep you enthusiastic. 
• SMART goals: Specific, Measurable, Achievable, Realistic, and Time-bound.

• Use the buddy system. Exercising with friends can help you stay engaged even when it gets tough, plus a friend adds accountability.

• Listen to your body. To avoid injuries, you gotta listen to your body. Pay attention to how you’re feeling and be honest with yourself. Exercise isn’t always pleasant, but it shouldn’t be painful.

• Find something you don’t hate. It’s easier to stick to exercises that you enjoy. Even if you don’t really like it, try to remember that cardio is important for your health. Find something that’s moderately tolerable instead of an exercise you hate. 

• Make it about you. Fitness is a personal journey, so keep the focus on you and the improvements you’re making. Don't compare yourself to other people. Compare yourself to yourself.

How Much Cardio is Enough? 

The Department of Health and Human Services recommends:

• 150 to 300 minutes of moderate-intensity exercise or 
• 75 to 150 minutes of vigorous intensity exercise every week. 

That's roughly 30 mins, 5 days a week (as tolerated). 

But if you need to take it easier to start, the 2019 JAMA Psychiatry study recommends at least 15 minutes per day of purposeful movement to improve overall mood and decreases odds of depression. That's a start! And it's doable, y'all!

Or, if you want more structure, start walking 2-3x a week like I did. That will suffice until your body adjusts. Based on your capabilities, vary the intensity and amount of time.

Gauging Intensity

Take your pulse and monitor your rate of perceived effort (RPE).

• Low-intensity means you’re exerting more effort than you would be if you were sitting or standing, but you’re not very taxed. 

• Moderate-intensity means you’re exerting yourself (you might be sweating and  feel a lil short of breath), but you can still carry on a conversation. 

• High-intensity means you’re going all-out! You’re breathing heavily and talking is difficult.

Here's to the first steps of your cardio new journey!

EM

References:

American College of Sports Medicine Position Stand on the Quantity and Quality of Exercise: http://www.acsm.org

Gopinath, B., Kifley, A., Flood, V.M. et al. Physical Activity as a Determinant of Successful Aging over Ten Years. Sci Rep 8, 10522 (2018).

U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans: http://www.health.gov/PAguidelines