Q. In the New Year, I've resolved to include exercise as part of my daily routine. What is the best way to get these plans off to a solid start?
A. Good for you. By making regular physical activity a part of your lifestyle, you will enjoy so many benefits, and these benefits even go beyond the obvious "appearance enhancing" features of exercise.
Here are just a few of the often-overlooked rewards of regular exercise:
• Exercise promotes strong bones.
• Exercise helps improve heart and lung function.
• Exercise improves our mood and helps us manage stress.
• Exercise helps us sleep better.
• Exercise increases our energy levels.
If slimming down isn't enough reason to make your resolution a reality, there is still plenty of motivation that goes beyond the bathroom scale.
Before you get started, here are a few ideas you'll want to consider as you make your exercise plans:
1) Talk to your doctor. This is especially important if you are older, are new to regular physical activity, or have any heath conditions. Your provider can help you select which forms of exercises are most appropriate and which should be avoided according to your individual situation. Depending on your health, you may need to be evaluated to see what your body is able to handle. For instance, people with cardiovascular issues may need to have a stress test before starting a new workout routine.
2) Learn how to maximize the benefits of exercise. Did you know that 30 minutes of daily heart-pumping exercise offers important health benefits that sporadic bouts of activity cannot? "Everyday" physical activity (i.e. going up the stairs, sweeping the floor, walking from the parking lot) is a beneficial part of anyone's lifestyle, but the average person should aim to get at least 30 minutes of intentional exercise (in periods of at least 10 or more minutes) in addition to your normal daily activities.
If you're learning a new form of exercise or attempting complex movements, you'll also want a good teacher who can show you how to perform movements properly, so you get the most benefits while avoiding strain and injury.
3) Start slowly and build from there. The best benefits of exercise take time to develop - no matter how hard you push during that first week or so. If you over extend yourself physically, instead of enjoying the rewards of exercise, you'll probably just experience frustration, discomfort, and even injury.
Go ahead and set an exercise goal, but remember a goal isn't the same as a starting point. You can begin with shorter periods of exercise or lower intensity workouts and your body will soon condition itself to meet the increasing physical demands as you gradually add to your routine. For instance, if you hope to run for 45 minutes each day, you may want to start with a brisk 30-minute walk and increase your speed and duration within the coming weeks.
4) Don't rely too much on your scale. Speaking of taking time - try to avoid counting on your weight to provide immediate motivation as you begin your exercise routine. Depending on your current weight and body type, you may not lose many or any pounds, especially within those first few weeks. However, you can still be confident that your body is becoming stronger and fitter with each workout.
5) Explore your options. There are plenty of choices on the market today when it comes to exercise plans, so you'll want to take some time to decide which course of action is right for you. If you're looking for a specific workout program, beware of programs that promise unrealistic results, because chances are the results are unrealistic or possibly unsafe.
Instead of investing large amounts of money on trendy programs, fad diets and elaborate workout devices, start with reliable resources that aren't based on making a sale. Your healthcare provider, athletic trainer or even a reputable online resource might provide some valuable insight.
6) Make it fun. In the long term, the most effective exercise plan is one you can enjoy doing. It may be based on something as simple as walking or dancing. You may find partnering with a friend provides needed motivation. Even something as simple as listening to your favorite songs during your workout might make all the difference in the world. The fact is that if you look forward to your daily dose of exercise, you'll be much more likely to make it a permanent part of your life.
- Harsha Kaza, MD, specializes in Adult Medicine. She completed her internship and residency in Internal Medicine at Mercy Hospital at the University of Buffalo, New York and received her medical degree from Osmania Medical College in India. She treats a variety of adult patients with acute and chronic diseases. To make an appointment with Dr. Kaza, call Monroe Clinic at 324-2204
A. Good for you. By making regular physical activity a part of your lifestyle, you will enjoy so many benefits, and these benefits even go beyond the obvious "appearance enhancing" features of exercise.
Here are just a few of the often-overlooked rewards of regular exercise:
• Exercise promotes strong bones.
• Exercise helps improve heart and lung function.
• Exercise improves our mood and helps us manage stress.
• Exercise helps us sleep better.
• Exercise increases our energy levels.
If slimming down isn't enough reason to make your resolution a reality, there is still plenty of motivation that goes beyond the bathroom scale.
Before you get started, here are a few ideas you'll want to consider as you make your exercise plans:
1) Talk to your doctor. This is especially important if you are older, are new to regular physical activity, or have any heath conditions. Your provider can help you select which forms of exercises are most appropriate and which should be avoided according to your individual situation. Depending on your health, you may need to be evaluated to see what your body is able to handle. For instance, people with cardiovascular issues may need to have a stress test before starting a new workout routine.
2) Learn how to maximize the benefits of exercise. Did you know that 30 minutes of daily heart-pumping exercise offers important health benefits that sporadic bouts of activity cannot? "Everyday" physical activity (i.e. going up the stairs, sweeping the floor, walking from the parking lot) is a beneficial part of anyone's lifestyle, but the average person should aim to get at least 30 minutes of intentional exercise (in periods of at least 10 or more minutes) in addition to your normal daily activities.
If you're learning a new form of exercise or attempting complex movements, you'll also want a good teacher who can show you how to perform movements properly, so you get the most benefits while avoiding strain and injury.
3) Start slowly and build from there. The best benefits of exercise take time to develop - no matter how hard you push during that first week or so. If you over extend yourself physically, instead of enjoying the rewards of exercise, you'll probably just experience frustration, discomfort, and even injury.
Go ahead and set an exercise goal, but remember a goal isn't the same as a starting point. You can begin with shorter periods of exercise or lower intensity workouts and your body will soon condition itself to meet the increasing physical demands as you gradually add to your routine. For instance, if you hope to run for 45 minutes each day, you may want to start with a brisk 30-minute walk and increase your speed and duration within the coming weeks.
4) Don't rely too much on your scale. Speaking of taking time - try to avoid counting on your weight to provide immediate motivation as you begin your exercise routine. Depending on your current weight and body type, you may not lose many or any pounds, especially within those first few weeks. However, you can still be confident that your body is becoming stronger and fitter with each workout.
5) Explore your options. There are plenty of choices on the market today when it comes to exercise plans, so you'll want to take some time to decide which course of action is right for you. If you're looking for a specific workout program, beware of programs that promise unrealistic results, because chances are the results are unrealistic or possibly unsafe.
Instead of investing large amounts of money on trendy programs, fad diets and elaborate workout devices, start with reliable resources that aren't based on making a sale. Your healthcare provider, athletic trainer or even a reputable online resource might provide some valuable insight.
6) Make it fun. In the long term, the most effective exercise plan is one you can enjoy doing. It may be based on something as simple as walking or dancing. You may find partnering with a friend provides needed motivation. Even something as simple as listening to your favorite songs during your workout might make all the difference in the world. The fact is that if you look forward to your daily dose of exercise, you'll be much more likely to make it a permanent part of your life.
- Harsha Kaza, MD, specializes in Adult Medicine. She completed her internship and residency in Internal Medicine at Mercy Hospital at the University of Buffalo, New York and received her medical degree from Osmania Medical College in India. She treats a variety of adult patients with acute and chronic diseases. To make an appointment with Dr. Kaza, call Monroe Clinic at 324-2204
