Kaphas are big-boned, heavyset and often have some difficulty in losing and keeping weight off. Of the three mind-body types in Ayurveda, Kaphas are most at risk for life-threatening obesity and diabetes. Regular exercise is important for everyone and especially so for Kaphas. If you are overweight and dislike exercise, have a sweet tooth and tend to be slow-moving and deliberate in your speech and movements, you may very well be a Kapha. Kaphas have terrific stamina and when they are healthy, they are the people young children run to at every dinner party or holiday gathering. Robust, approachable and forgiving, Kaphas must learn to take as good care of themselves as they do everyone else.
Instructions
1. Begin with a medical clearance if you have not done regular exercise for more than two weeks. Ask your doctor for any specific advice on diet and exercise detailed to your unique needs. Ask her about your blood pressure, heart condition and take your own heart rate.
2. Consider low-impact moderate exercise such as walking, biking, swimming and using exercise machines such as elliptical machines and recumbent bikes. Aim to exercise at least four to five times a week and build up to exercising daily.
3. Start modestly with 10 to 15 minutes of walking daily. Add 5 to 10 minutes to your daily walk each week as long as you remain injury-free. If you experience any foot or joint paint, make sure you are wearing appropriate shoes for walking.
4. Keep an exercise log in a notebook or a more elegant blank book. Note how you feel before, during and after your exercise. Bring a small bottle of water with you and stay well-hydrated. Resist the temptation to hike for 5 miles the first day of your new exercise plan.
5. Stretch lightly before and after every workout. Check out a stretch class at the gym or rent a DVD on stretching. Do simple stretches throughout your day to keep yourself limber.
6. Be clear about why you are exercising. Determine if you need to lose weight (ask your doctor) or to simply establish a daily exercise habit. See a nutritionist if you are interested in weight loss. If you are using exercise as part of a weight management plan, see it as one thing in a larger plan.
7. Learn do resistance training correctly. Contrary to popular opinion, weight lifting is not intuitive. There are specific ways to do resistance training to build muscle mass and to increase metabolism by boosting the energy needs of every cell. Think of doing low weights and a higher number of repetitions to gradually build muscular strength.
8. Do not fast or starve yourself. Work with your doctor or a nutritionist. When you severely restrict calories, your body will lower its metabolic rate and burn fewer calories to protect its muscle reserves. This is what occurs in famine conditions.
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