“Start where you are. Use what you have. Do what you can.”—Renaissance Periodization.
Lao Tzu wrote that “the journey of a thousand miles begins with one step.” Most certainly, the key to any success is simply starting.
Fitness/wellness is not difficult to achieve. It requires little other than the will to begin—and the wherewithal to continue.
COVID-19 should be a wake-up call for us. Unfortunately, it has been an excuse and/or a distraction for many. It is, however, an opportunity. For many of us we have gained time in the day not having to commute to work (the benefit of working from home). For many, we are 4 months into stay-at-home orders and are still trying to figure out what to do. Quite possibly, the back-ordered gym equipment is just starting to arrive. Or, perhaps, we are still concerned about going to the gym, our gym is closed, or our gym went out of business. Whatever the delay, excuse, or imposition, getting healthy should be a priority for the remainder of 2020 and life. Inactivity and obesity are central factors in the risk of severe symptoms from COVID-19 and risk factors for most—dare I say, all—disease. There is no better time than now to improve one’s Physical (as well as Spiritual, Intellectual, Emotional, and Social) fitness.
Start where you are. Don’t worry about how out-of-shape you are or how “in-shape” you were in the past. Just start toward improving on a daily basis. Self-assess and determine what your goals should be (let’s assume that we all could stand to improve our body composition—increase muscle mass and decrease fat mass—and improve our cardiorespiratory endurance). Set goals and create a plan. If one is (re)starting a fitness plan, it need not be complicated. Block off time, and go. Strength training need not be complicated. (I like the simplicity of the StrongLifts 5×5 program—3-4 days a week; basic lifts—no complicated programming.) Cardio is easy: move more than you currently are.
Use what you have. Body weight exercises don’t require any equipment. For a true beginner, this might be all you need to jump-start your fitness. Weights can come later, if deemed warranted. Cardio requires no equipment. Years ago, Jack LaLanne taught his television viewers how to exercise with simple household items, e.g., soup cans and chairs. Be creative. If you are looking to lift weights at home, start small and build. Add weights as needed and spread the cost over time. You will be amazed at what you can build at home over the months and years of progression—for much less than the cost of a gym membership.
Do what you can. Note: this is not “Do what you did when you were 20” or “Do what your buddy (who has been lifting for 20 years) is doing”. Do what you can—and do a little more the next time. This is “progressive overload”—i.e., in order for a body system to adapt, it must be challenged to a level greater than that to which is accustomed. This is the beauty of starting: You aren’t yet accustomed to much of anything. So what? Progress will come quite quickly initially. Start small. Focus on technique. Progress sensibly. In very short time, you will be satisfied with the results. Just don’t compare yourself to others. Do what you can and….
Be your best today; be better tomorrow.
Carpe momento!