Why do we need to exercise?
THIS IS ONE OF THOSE BIG ROCKS. We all know that exercise is good for you! It is important for a number of reasons that include physical health, weight, longevity, stamina, and mood. It can prevent and correct many chronic issues, and even help you sleep better. It is never too late to start exercising - no matter what your age. I often tell my patients that "if you don't use it, you lose it." Some of the conditions that may be prevented or improved with daily physical activity include anxiety, back pain, chronic fatigue, breast cancer, depression, heart disease, obesity, joint disease and so many more. OK, I know you are convinced!
The big question is: why is it so hard to incorporate it into our lives? The key is to find something you will do consistently. You have to find what motivates you personally and make it a priority. Think of something that is fun for you, not something you dread. There are many types of physical activity, which all have health benefits. They include: light activity, cardiovascular exercise, resistance/strength training and balance/posture/flexibility exercises. We will delve into each of these more over the next couple of months.
Light activity can include walking around the neighborhood, parking further away at the grocery store, gardening, walking around while you are talking on the phone, and even cleaning the house (Ugh).
Cardiovascular activity is one of the things that can make the most difference in your life. This is any exercise that gets your heart rate up and increases your energy expenditure so that you burn more calories. We will talk about heart rate more in detail, but examples include brisk walking, jogging, bicycling, dancing, swimming, rowing, and skiing.
How much exercise should I get? Guidelines recommend 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity just for health maintenance. Any activity is better than nothing. Even 15 minutes a day of light walking can make a difference. A brisk 30 - 60 minute walk five to seven days a week is an excellent form of cardiovascular exercise and a good way to get started on an exercise program. The more you exercise and the more vigorous that exercise, the more likely you are to benefit. If you are trying to lose weight or maintain your weight loss, you may have to do more than the guidelines recommend, more like 300 minutes a week. I find this is especially true as we get older (that metabolism slows down). I find I can out eat any amount of exercise, if I don't watch it.
Resistance exercise (also known as strength training) is another important component of a well-rounded exercise program. It builds the strength and endurance of your muscles, reduces body fat, and increases lean muscle mass. Increased lean muscle mass provides you with a bigger "engine" to burn calories. The more muscle mass you have, the more calories you burn, even at rest. In addition, resistance training can improve blood sugar levels, reduce your waist circumference, may benefit brain function, and reduce risk of early death. It can be performed with resistance bands, dumbbells, weight machines, or your own body weight.
Part of resistance training is strengthening your core — your back and abdominal muscles. Pilates is great for this!!! You also want to make sure to work on both your upper and lower body muscles. Most exercise experts recommend that you perform resistance exercises twice a week to include the whole body (you can do it more frequently, if you break it into different body groups). Group classes are great for this, although currently, this is not as easy. I do have some online programs I like and will share those later.
Balance/Flexibility exercises are also crucial. Balance is one of those things that no matter your age you can improve with practice (we will go deeper in to this, I promise). Flexibility or stretching can reduce your risk of injury, help your joints, and improve your posture. Yoga and Tai Chi are great ways to incorporate this into your routine. I try and stretch every time after I exercise, because I find it is not something I will do by itself.
Just to get you started, here are a few Youtube videos for stretching, that I do on my phone or computer after a long walk or workout. This is a trainer in California that I found two summers ago. With the pandemic, it has been nice to have some instruction.
Here is my quick go to Yoga video for after work or just to relax. My balance is awful, so I am trying to work on this.
Do what you love! Don't try and run a marathon if you hate running. If you have not been with an adult in days, you might like a group class; if you have not been alone in days, a solitary walk might fit the bill.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break - you may be pushing yourself too hard. On days you are not feeling well, take a day or two off and resume as soon as you can.
Pick a time and stick to it. Pretend like it is a scheduled appointment on your calendar.
Be realistic. If you are not a morning person, setting the alarm for 5 a.m. to exercise is probably not going to work for you. I am comatose after about 4 p.m. (Ok, I admit I am a morning person), so a 6 p.m. spin class is about as likely to happen for me as winning the lottery!
Plan for obstacles. Figure out what yours are - lack of time, boredom, or fatigue and develop some simple strategies to help you push past them. It is a slow process, so perfection is NOT what matters.
Find an exercise buddy. It helps with accountability and not being bored.
Track what you do. Studies show people who monitor their activity are more likely to stick to an exercise program. You can do it electronically, on paper, in your calendar or whatever way you prefer.
Seek out an expert. A personal trainer or exercise instructor can help you stay motivated and keep you on track. You can find a personal trainer at most gyms or fitness centers. I know it is hard right now to think about it.
If you are middle-aged or older, you are significantly overweight, or you have been inactive for several years, it might be a good idea to talk to your doctor before beginning an exercise program or increasing your activity.
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