I’m Nervous To Start Exercising Again Because Most Exercise Leaves Me Feeling Sore and Exhausted. Where Should I Start?

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I'm nervous to start exercising again because most exercise leaves me feeling so sore and exhausted. Where should I start? This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions, and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Phoebe from Facebook asks. I'm nervous to start exercising again because most exercise leaves me feeling sore and exhausted. I feel overwhelmed. Where should I start? Hey, it's JJ and I have thyroid exercise expert Dr. Emily Kaibard here to answer this question. She's a New York City chiropractor, strength enthusiast, and mama to Elvis and Baby Brooklyn. She helps women struggling with Hashimoto's learn how to work out without burning out. With using her own program, thyroid strong and making lifestyle changes, she has put her Hashimoto's into remission and Fun Fact. Emily used to work for Bear Management in Yellowstone National Park. She'll be right back with the answer. Stay with me.

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You know, jj, there's a great Arthur Ashe quote that goes like this. Start where you are. Use what you have. Do what you can. So don't let the fact that maybe you don't have weights or you're feeling overwhelmed stop you from just starting. I'm a firm believer in using what you have at home. A tote bag full of books or gluten free flour, jugs of water, your own body weight. A good place to start would be owning a forearm plank. Working up to a minute hold in a forearm plank with amazing form. And what is amazing form, here is my forearm plank checklist. One, nice long back, no banana back or sway back in that lower part of our body. Our low back. Second, glutes squeezed. I like to think we're like cracking a walnut between our cheeks to get a nice tight peach. 3. Reach out through your heels. If you reach out through your heels, you'll feel this engagement or activation of your quads. And the quads are the fronts of our legs. And then the last one is push the floor away with your forearms. Like push, push, push to get good shoulder stability. I would then start to integrate what I call the essential seven moves. And these moves are functional. They have great carry over to the rest of life, like lifting your kids or your grandkids getting up and off the floor. So the essential seven would be a hinge, like a deadlift, a squat, a lunge. You know, I hear a lot of women talk about, I am really scared to get on the floor and play with my grandkids or my kids because I'm scared I won't be able to get back up off the floor, which I think can feel really overwhelming and terrifying. And I think training a lunge, starting with body weight is a great way to overcome that overwhelm. The fourth of the essential seven would be a push move like an overhead press or a floor press, a pull move like a row, a carry. And this is where the water jugs or the tote bags would be really great to come in. A carry like a heavy carry where the jugs are down towards your side or farmer's walk and then some sort of anti rotation. So the last of the essential seven is resisting torso rotation like a Pallof press. You can always start with body weight first. I think that's a great place to start if you haven't worked out in over three weeks or just feel deconditioned. But it's important to eventually progress to using weights, using resistance, using something heavy to challenge the muscle so that we are maintaining our muscle tissue, which is so important as we age and especially, especially important if we have an autoimmune condition.

This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com.

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