Natural Medicine Clinic Publications

From Sedentary to Strong and Stretched

By Nancy Aagenes, ND

One of my challenging conflicts is being sedentary while daily confronting medical literature that champions the benefits of exercise. I have given advice that I have been unable to follow--things that made good sense and seemed possible, but for me and many of my patients simply haven't worked.

Imagine then my delight at finding a form and combination of physical movements that suit me, something that makes me feel so good that I look forward to it. I don't want to miss.

If you are like me, keep trying things and notice how things work. Don't be hard on yourself; just be a keen observer of what you enjoy and what gets in the way. The pleasure comes when you find your own way, something that fits with you and becomes its own reward every time you do it. Even those exercising vigorously are unfortunate if the discipline doesn't lead to joy.

Our bodies are made for motion. Motion is a survival issue. Some indigenous cultures required running to catch or avoid becoming food. While our bodies are still genetically programmed for that lifestyle of 10,000 years ago, the survival issue for us is different. We eat too much, drive to work and then sit at a computer. The survival issue is that we must artificially find an increased heart rate and muscular strength because for most of us it doesn't exist authentically in our daily lives.

The discovery is that for the extremely sedentary and inactive strength training may be the easiest way to begin. I've combined it with a weekly yoga class. I'm delighted by its simplicity and keeping it simple is half the battle for many of us.

I started with exercises I found in a book by Miriam E. Nelson, Strong Women Stay Slim. Her book Strong Women Stay Young is more vigorous and complete about strength training. The "Slim" book has more about food and is lighter on exercise. Take your pick. You probably don't need both. They are available at the Real Food Store, Montana Book Company and Waldenbooks. Try Aunt Bonnie's for a used one.

While the titles are annoying, the books are useful. My goal is not be strong and young. We want to be strong and old. In the "Slim" book she says that strong women are healthier at any weight. A thin woman who is weak will not be as healthy as a generously proportioned woman who is physically strong.

There's lots of info in these books about the benefits of strength training. After all, it is muscle that burns fat. If we have a lot of fat and not much muscle, progress is slow and agonizing. Building the muscle first makes weight loss and aerobics easier and more enjoyable.

Not knowing if I would be steadfast, I invested nothing in free weights and began with two one-pound cans of pork and beans! Lifting these in a sequence of prescribed motions actually made my muscles sore--but in a good sort of way. I felt better when I did it. I could do it at home, it wasn't another scheduling demand and it fit easily into my morning routine. It could expand and contract to fit available time. Buy weights when you are certain you will use them. Universal Athletics and Bob Ward's both carry this sort of gear.

Modify any exercise that hurts. A side leg raise standing up hurts my hip. Lie on the floor and do it. Until you are stronger and more certain, protect weak joints. Stay attentive to the feelings and sensations. A place like Curves is a good safe start if you want a good combination of weights and aerobics.

Stretching is essential if you are doing strength training. In addition to contracting muscle for strength we don't want to lose flexibility. I am enjoying yoga more than ever because I am stronger. I can do things I've never been able before.

Some object to yoga, thinking it a spiritual practice in conflict with their own. My purpose with yoga is stretching. If you don't want yoga find another good way to completely expand and elongate every muscle.