NEW ROUTINE
No excuses. It’s time to get moving.
Now that you’ve decided it’s time to begin exercising, questions about the proper regimen are only natural. When should I exercise, or what time of day is best? What type of exercise should I do? How often should I exercise and for how long each time? As we explore and answer these questions, it’s important to know yourself and your preferences. Catering a program to your personality and routine will increase the chances of committing for the long haul.
Simply put, the best time to exercise is the time you are most likely to do it. If you aren’t a morning person, then a jog at dawn might not be the best choice. If your schedule is packed in the middle of the day, then a lunch hour session probably won’t happen. There has been some medical study of the time of day that your body works best; however differences are quite minimal. The important thing is that you do it.
Schedule time with yourself. Make an appointment to workout, write it in your calendar and don’t cancel. Be realistic and include the time it will take you to get ready (change clothes, get to the gym, etc.) and to prepare for the rest of your day (shower, travel, etc.). No excuses – there is always time to exercise. Even 10-15 minutes a day is beneficial, especially if you do it 2-3 times during the day. If you know you don’t have time to go to a gym for a 2-hour workout, do some selected exercises in your office or go for a brief walk.
There is no scientific answer to the best type of exercise with which to start. Pick something you will enjoy. If you hate going to a gym, engage in something you can do at home. If you are bored on the stationary bike, then get outside for some walking, hiking or outdoor biking. For those with an orthopedic or health issue that prohibits walking or exercising for prolonged periods, exercise in shorter sessions more frequently during the day. If you like being around other people, join an exercise class or a walking group. Incorporate variety into your routine. The bottom line is, if you don’t like the activity, you won’t stick with it.
Choosing the type of exercise is also dependent on your overall goal. If your goal is to improve strength and tone unused muscles, then resistive exercises are a good place to start. If your goal is cardiovascular health, sustained (aerobic) exercise like walking, biking, jogging or swimming might be the best fit. For improved general health or weight loss, then a combination of sustained and resistive exercise is best. Here are some basic exercise suggestions that don’t require a lot of equipment or time.
Resistive Exercises:
• Sit to stand (squats). Stand in front of a chair with your arms out in front or on your hips and squat down until your buttocks touch the surface. Try not to put your full weight on the seat, as if a tack is on the chair. Stand and repeat 10-15 times. Expect a slight strain in the legs or hips.
• Push-ups. Start on the floor on your stomach with your hands, palms down, at chest level. Push the body up then lower back to starting position. Do as many as you can while keeping your body straight. For modified push-ups, allow the knees to stay on the floor. Repeat for 3-4 sets.
• Elastic bands. These come in varying levels of resistance. An array of arm and leg exercises, such as arm curls for the biceps, shoulder presses for the upper arms, or leg extensions for the thighs, can all be done with a piece of elastic band (or tubing) that can easily fit in a purse or briefcase.
• Cans and Bottles. A can of soup, bottle of water or jug of milk can all be used for added resistance. A gallon of milk weighs approximately 8.5 pounds, and a can of soup weighs about 1 pound. These can be inexpensive and effective “weights” for arm exercises.
Aerobic Exercises:
• Walking is one of the most basic forms of aerobic exercise. If you are able to walk without worsening another condition (back pain, hip pain, etc), then start with a distance or time that you can handle comfortably. Your pace should be as brisk as possible while maintaining a conversational breath. Start with walking every-other day. This workout should not be increased more than 10 percent per week. For example, if you can walk for 10 minutes 4 days a week (a total of 40 minutes), then don’t go longer than 44 minutes the next week. If your goal is to start jogging, begin by walking for about two weeks.
• Biking is another great exercise for cardiovascular health. It can be done on a stationary or outdoor bike. For patients with back pain, a recumbent bike (seated with the pedals out in front) can be a great alternative. Keep in mind that biking generally burns fewer calories per hour or per mile because the body weight is on the seat and not your legs as in walking or jogging.
• Swimming or water exercise is a great choice for people who suffer from arthritis. Warm water exercise classes can be especially effective. The drawback is finding a facility with a pool, or having a pool available throughout the seasons, which can be expensive.
The frequency and duration of exercise can vary significantly depending on your current level of training. In general, it is best to attempt 3-4 days per week for 30-40 minutes each day. As your conditioning level improves, increase either the duration to 60 minutes per session or start adding days. An ideal goal is to eventually get 30-60 minutes of exercise daily, 5-6 days per week. Try increasing activity as part of your daily routine by doing things as simple as walking to do errands.
Be sure to consult your medical provider to discuss precautions before beginning your exercise program, especially if you have a medical condition.
Fitness
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