To Get You Up And Moving
1.
I am
not particularly active, and I haven’t exercised in years. Is it safe for me to
start now?
a.
You
may want to talk with your doctor prior to starting and exercise program or
significantly increase your physically activity whether for recreation or work?
If you have not been active for a long time,
it’s important to start out at a low level of effort and work your way up
slowly. Beginning slowly will help you become more fit without straining your
body. For example, you may want to start with walking, biking, or swimming at a
comfortable pace and then gradually do more or start strengthening exercises
with light weights.
2.
I
have a medical condition (such as arthritis, high blood pressure, diabetes,
heart disease, Parkinson’s, Alzheimer’s) Is it safe for me to exercise?
a. Exercise
is safe almost everyone. In fact studies show that people with arthritis, high
blood pressure, diabetes, heart disease, Parkinson’s or Alzheimer’s disease
benefit from regular exercise and physical activity. In most cases exercise will improve some of
these conditions and reduce the impact of the symptoms. Again communicating consistently with your doctor about how your health
condition may affect your ability to be active.
3.
Isn’t
it better for older adults to take it easy and save their strength?
a. Regular
physical is very important to the health and abilities of older people. In fact
studies show taking it easy is risky since sitting or sedentary will shorten
your life expectancy. Also older adults are losing muscle if they are not doing
something to increase muscle mass. In addition to chronic illness resulting
from a sedentary lifestyle the loss of muscle is directly connected to loss of
balance and stability while standing and walking resulting in falls and broken
bones. They are also twice as likely to develop heart disease.
4.
How
much physically activity do I need?
a. The
goal is to achieve a minimum of 30 minutes of moderate intensity sustained endurance
activity on most or all days of the week. Every day is best but that is not
always possible for busy people so it is best to schedule time each day when
you are going to take care of yourself. Plan to do all four types of exercises
for endurance, balance, flexibility and strength since as we age we lose
capacity in all four areas if we are not working at increasing our capacity to
perform. It is recommended to do strength exercise for all of your major muscle
groups at least twice per week for 30 minute sessions each but do not do
strength exercises for the same muscle group 2 days in a row.
5.
How
hard should I exercise?
a. I
can not tell you exactly how many pounds to lift or how fast to run to reach a
moderate or vigorous level of exercise because what is easy for one may be
difficult for another person. You need to match your activity to your abilities
and your goals. However you do need to vary your workouts so that your body is
forced to make adjustments since the body will adapt and you will plateau if
you are constantly doing the same exercises.
6.
How
long do I need to be active before I see results?
a. Once
you start being physically active, you will begin to see results in just a few
weeks. You may feel more energetic than before. You may notice you are able to
move easier and faster for longer periods of time. As you increase your fitness
you will need to make your activities more challenging to see additional
results.
7.
Do I
get enough physical activity in my regular day to day activities?
a. It
depends since people ask the question I move around all day yet I can’t lose
any weight and I still do not feel any better. Part of the reason is your
activity during the day is usually not sustained activity. You move and then
you sit. In addition there is no muscle building activity such as weight
resistance to sustain and increase muscle strength. However daily activity that
gets your body moving is always good. So do the yard work, walk the dog, mow
the lawn and climb the stairs. You may want to consider weight training, or an
aerobics class understanding the key is to do all four major types of exercises
regularly and increase you level of effort over time.
8.
I’m
healthy now. Why do I need to be active?
a. Research
shows that exercise and physical activity can maintain and even improve your
health and avoid many chronic illnesses.
9.
I
find it hard to motivate myself to become active. What can I do?
a. You
are most likely to get moving and keep moving if you choose activities you
enjoy and you are most likely to fit make them a part of your regular schedule.
Get a partner who has similar interest and motivated to improve their health as
well. Form a contract with someone and set small goals and record and document
your progress as you move towards the goal. Reward yourself when you reach a
goal or milestone.
10.
How
do I find time to become active?
a. I
recommend first thing in the morning for those who have difficulty managing
their time or are less than highly motivated. For men this is a no brainer as
our testosterone is highest early in the morning and we are stronger. It also
eliminates the potential for the day’s activities to interfere and diminish
your energy and motivation. If you do not have a minimum of 30 minutes some
time is better than no time at all.
So hopefully I have answered some of your questions and concerns about exercising when you have not been doing so for some time. So take this information and Get Up Get Moving because as you know........
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