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F
e a t U r e
How-to
eXercise
of
e
Here are three truths about exercise:
1
Some
is better than none, and more is generally
better than less.
2
People of all shapes, sizes
and abilities can both do it and benefit from
it.
3
Once exercise becomes a habit for you,
you’ll probably wonder why you didn’t lace up
your tennis shoes sooner.
✦
Regular exercise
can do more than build your biceps or flatten
your belly. It can also:
●
Make you happier.
●
Help you live longer.
●
Give you more get-
up-and-go.
✦
“Most people know that they
should exercise regularly, but relatively few
people actually do it,” says Manny Gonzalez,
fitness instructor at the Therapy & Wellness
Center at Glendale Adventist Medical Center
(GAMC). “However, there are things you can
do to help you start making exercise one of
your healthy habits.”
get started
If you’ve shied away from exercise
because of a crowded schedule, try to tweak your
schedule. Wake up half an hour earlier and do your
workout before your day gets away from you.
Are you your own worst critic? Are you embarrassed to
exercise in front of other people, perhaps because you’re
self-conscious about your body or your fitness level?
Tell yourself you’re doing something positive for your
health—something you can be proud of.
Do you have small children and no one to watch them
while you work out? Then find something physical you
can do together, such as playing tag or taking a brisk walk
at a nearby park.
In short, tackle any obstacle that stands between you
and exercise and commit to a more active life.
That active life should include a combination of aerobic
exercises (ones that make you breathe faster and your
heart beat harder) and muscle-strengthening exercises.
Here’s how much you ultimately need of each:
aerobic exercise.
Aim to get at least 2 hours and
30 minutes of moderate-intensity exercise (such as
fast walking) every week. If you prefer vigorous exercise
(such as jogging) do at least 1 hour and 15 minutes each
week.
Muscle-strengthening exercise.
Here your goal is to
lift weights or do other muscle-building exercises (such
as pushups and sit-ups) at least two days every week.
Work out all of your major muscle groups, including those
in your legs, hips, back, chest, stomach, shoulders and
arms. Repeat the exercises for each muscle group 8 to
12 times per session.
These aren’t goals you need to achieve right away.
Do only what you can at first, even if you just walk for
10 minutes a day a few times a week. Then gradually in-
crease the time, number and pace of your walks.
If you lift weights, be sure to start with ones that are
comfortable for you. You can even begin with cans of
food rather than actual weights.
stay MotiVated
What’s the secret of sticking
with an exercise routine if that burst of enthusiasm
you felt when you first started exercising begins to
wear off?
●
Pair up with a pal. You’re far more likely to get out
of bed in the morning for your daily walk if a friend
is counting on you to show up. What’s more, having a
buddy beside you on a bike or treadmill can make your
workouts seem like play.
●
Break free of the same-old-same-old. Do you always
do step aerobics or work on weight machines at the gym?
Then you might want to freshen up a stale routine. Ex-
periment with kickboxing or try free weights.
●
Arrange a change of scenery. If you always exercise in-
doors, move outside. Swim in a local lake rather than an
indoor pool, or run, hike or bike on neighborhood trails.
●
Challenge yourself. Motivate yourself with an exercise
goal, such as finishing your first 5K race. Already a race
veteran? Try to improve your time. If you walk, run or
swim, you might also try adding bursts of speed to your
workouts.
●
Treat yourself to a toy or two. Try spicing up your work-
outs with one or more new, modestly priced gadgets—
perhaps an MP3 player or a pedometer, heart-rate moni-
tor, resistance tubing or workout DVD.
aVoid iNJury
”It’s good to exercise, but when
you’re just starting out, it’s important not to push
yourself too far too fast,” warns Gonzalez. Then you
set yourself up for either a traumatic injury (such as a
sprain or fracture) or what doctors call an overuse injury.
This second type of injury happens when you repeatedly
stress muscles, tendons or another part of your body.
Minor injuries that would usually heal with rest never
have a chance to recover.
Gonzalez suggests slowly building up the speed, force
and intensity of your workouts. Also, schedule regular
days off from exercise—especially when strength train-
ing. You should allow at least one day of rest between
muscle-building sessions.
And do listen to your body. You’re not a slacker if you
stop exercising when you feel fatigued or sore—you’re
heading off a possible injury.
These precautions can also help you stay injury-free:
●
Warm up. Prep your body for exercise by running in
place for a few minutes, breathing slowly and deeply. Or
do your regular activity at a slower pace.
●
Loosen up. Now do some stretching exercises, holding
each stretch for 10 to 20 seconds and then slowly releas-
ing it. Don’t do any stretch more than once. And never
stretch to the point of pain or bounce a muscle that is
fully stretched.
●
Stay hydrated. Drink 1 ounces of water 15 minutes
before you exercise and another 1 ounces after you cool
down. Also, while you exercise, take water breaks every
20 minutes or so to replace any lost fluids.
●
End on the right note. Wind down your workout by
exercising at a less intense level for at least 10 minutes
before you stop exercising completely. This cooldown
should be twice as long as your warm-up. When it’s time
to call it quits, your skin should be dry.
we caN Help
To help you get a jump-start on your
new active life, GAMC offers a variety of fitness classes
at the Therapy & Wellness Center. The classes are led by
professional athletic trainers and other experts who can
help you get the most of your exercise program.
Of course, before starting any exercise program, it’s
important to visit your doctor to help determine how
much activity is healthy for you.
For a referral to a GAMC physician, call
(818) 409-8100
. To learn more about the fitness
programs offered by the GAMCTherapy &Well-
ness Center, visit
GlendaleAdventist.com/TWC
or call
() 55-5409.
Sources: American Academy of Orthopaedic Surgeons; American Council on Exercise;
U.S. Department of Health and Human Services
How to
How to
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