Starting a new exercise program can seem daunting, especially if you are older, injured, or out of shape. The reality is that you can start small and work your way up to fit. In fact, mastering the basics will set you up for success!

Mobility/flexibility, cardiovascular fitness and strength training are the 3 pillars of physical fitness. While we may not strive to be marathon runners or marine corps, making small changes in one's day can greatly improve your quality of life.

Some mobility work while on a trail walk with the dog. Fit it	in where you can!

Mobility and flexibility are challenges for many people. Muscle bound bodybuilders can find yoga poses and movement quite challenging, despite their fit physique. Mobility refers to ease of movement, or the quality of being able to move, specifically moving your body or joints through a range of motion or through daily tasks of living.

Simple stretching and mobility work can make muscle building much more efficient, correct posture issues and even fix chronic pain. Did you know that 80% of people have chronic back pain? Some simple exercises (done consistently at home) can solve a lot of pain issues. These stretches and movements can be challenging but are a cornerstone to your fitter future self.

Strength training doesn't have to mean squatting more than you weigh or becoming a crossfit guru. You can start out with some static holds or band exercises to strengthen and engage muscles. These exercise can be done in the comfort of your home, even while enjoying your nightly television. Building muscle means an increased metabolic rate and fat burning potential, as well as a decreased risk of chronic disease like osteoporosis, arthritis and diabetes. The more work you put in, the more reward you will see.

Resistance training can be done in the comfort of your home, at any age or shape

Resistance bands are a great tool for helping your posture and to ease aches and pains

Increasing your cardiovascular strength can start with something as easy as getting on the recumbent bike, walking a couple extra flights of stairs, or getting off a streetcar stop earlier. Improved cardiovascular strength can prevent heart disease and build strength, muscle, and endurance in your legs. If you prefer, watch your favorite show or read a book to pass the time on a cardio machine.

All of these components of fitness will mean a healthier and happier you later in life. Your quality of life may be improved, injuries and potentially surgeries can be prevented and it can mean more time with your beloved family or pets. Your well being, outlook on life and mental health can change for the better. Exercise can help your cognition, balance and coordination when done with a strategic plan.

Do not get discouraged if you have a long way to go. Every effort counts and adds up. Start with a chair yoga, stretching class, or walking home from work. Use bands at home and simple exercises like squatting over a chair or trying wall push ups. Don't be afraid to start small, but do consult a professional so that you prevent injury and make the most out of your workout.

One of my amazing clients, Nadia. She improved her life with exercise. Check out her unique, comfortable and stylish line of leggings and Toronto gear https://nadialloyd.com/collections/2019-leggings