In Good Shape with Goode

by Steve Goode

F inally summer time and I’m sure everyone has that mythological, ambiguous “summer body.” Right?

I would like to start this article off by saying, please do not try to get healthy because of expectations of someone else.

You have to do it for you, and you alone, or the chances of you being successful are slim (no pun intended, well maybe a little one).

Starting off, let’s look at what “healthy” is for the average person.

Unless you are trying to become a competition weightlifter or runner, healthy is just being able to do day to day activities without a high risk of hurting yourself or getting out of breath. If you can achieve this goal, weight loss is sure to follow if you have a constant routine.
Myth-busting time.
1) “I am too far out of shape to start.”

WRONG, it is never too late to start a healthier lifestyle.

As you start, you will see immediate benefits which will motivate you to increase your activity level.
2) “I am too old to start.”
WRONG! Again, it is never too late to start to get healthy.

As a matter of fact, if you are above 50, it is almost imperative you start some healthy activity.

Our bones get more brittle, our breathing gets worse, and our muscle tone starts to fade.
3) “I do not have the time.”

WRONG! If you cannot find at minimum 20 minutes, three times a week, then you need to slow down and take time for yourself.
4) “What is the use? I’ll never look like Arnold.”
TRUE! You will never look like him, but you will look like YOU! Do not compare yourself with anyone else or try to measure your success or failures to anyone else’s.

To get on track so to speak, start at the track. DO NOT START ANY EXERCISE WITHOUT FIRST TALKING WITH YOUR DOCTOR.

The track has many things you can do on it to benefit your health.

Start by walking one lap just to warm your body up. Do not worry about time or even if you have to stop part of the way around.

The second lap, turn and face the bleachers and keep facing the home bleachers all the way around.

If you do so, you will have walked a quarter side stepping to the left, a quarter walking backwards, a quarter side stepping to the right, and a quarter walking normal.
When finished, you will now have a half mile under your belt with various muscles used to complete the task.

If you are just starting out, it would be all right to stop right here and do it again in a day or so.
However, if you still feel good, do the third lap by slowly doing “windmills” with your arms. Half the way around one direction, then reverse the direction the second half.

One lap to go to make a mile.

Here you have many options.

If you are still feeling all right, then try jogging the straight a ways and walking the curves.

This would end the mile with a higher cardio after you have already fatigued your body.
If you would do this for at least three days a week, for three weeks, you will start to see a difference in your physical health.

Your energy level would be higher, your stamina would be increased.
Other benefits I have heard others say are their mood improves and minor aches and pains tend to ease up.

To close out this summer starter, I encourage you to try this.

If you are already somewhat healthy, then do the same mile I listed, but put a 3 to 5 pound weight in your hands. This is NOT just a beginner exercise. As your ability to withstand the exercise increases, you can increase your level of effort, jog or run the first lap, or many other variations.

I cannot stress enough to first talk with your doctor before you start, but secondly start for YOU! This is your body, and your life. Try to get the most out of it for yourself. Everyone needs to be more flexible, stronger and have their endurance level increased.

As always, if you have any questions or comments, please email me at