Exercise Tips

By Ronald Hull, D.P.M.

Do you hate going to the doctor? Do you want to get off of some of those medications? Do you have trouble getting to sleep? Are you frequently in a bad mood? If you answered “yes” to any of these questions, you might be a good candidate for a great remedy--exercise.

Getting regular exercise can be difficult for a lot of people. Allowing time and being motivated are two major obstacles. Choosing an activity that you enjoy and varying the routine can help you remain energetic and focused. Accountability can be the key for some to stay on-track. In this case, making a commitment to exercise with friends or family might help. Working out first thing in the morning or scheduling exercise time as if it were an important appointment on your calendar can also assist you in making sure you stick to your routine. Set realistic goals and pace yourself to avoid burnout or disappointment.

Most exercise routines consist of two basic concepts--cardiovascular and strength training. Cardiovascular exercise, such as walking, running, and cycling has shown to lower blood pressure and cholesterol, help with weight loss, relieve stress and help you get a better night’s sleep. This type of exercise should be done for at least 30 minutes a day, five to seven times a week. The 30-minute routine does not have to be all at the same time. Three, 10 minute intervals per day will work just as well.

The other basic type of exercise is strength training. This will increase your metabolism and strengthen bones. There are a variety of ways to achieve this that doesn’t require joining a health club. Using weight and resistance machines as well as free weights, exercise balls, elastic bands, and doing Pilates are all efficient. Strength training should be performed on every major muscle group twice a week allowing 2-3 days rest between workouts.

In addition, a well-rounded workout routine should include stretching exercises to maintain pain-free range of motion. Proper stretching technique involves holding the position for 15-30 seconds without bouncing and is repeated 2-3 times per session. Stretching can be done daily.

Finally, if you have a chronic medical condition, such as, heart, lung, or kidney disease, or diabetes, it is important that you check with your physician prior to starting an exercise program. Also, if you develop pain or discomfort in your chest, neck, jaw or arms during activity, become dizzy or short of breath or experience calf pain that subsides with rest, a visit with your doctor is recommended before continuing with your exercise program.

With a little time management and discipline, regular exercise can become a daily routine that can have significant health and lifestyle benefits. When done with friends, it can increase social enjoyment. And, it sure beats going to the doctor!

Click here for exercise tips and ideas from the Centers for Disease Control and Prevention, to help jumpstart and motivate you with activities, suggestions, and guidelines.