Fitness: More than a Number on a Scale
When it comes to overall health, your fitness level may
matter more than the number on the scale. Being overweight sets you up for
health problems like heart disease and diabetes. But focusing on weight loss
alone tends to cause an up-and-down weight cycle that can be dangerous for your
health. Researchers are finding that even if you don’t lose weight, exercise
has important benefits. And if you also happen to lose some weight, great!
Benefits of Exercise
Physical activity lowers your blood pressure, cholesterol,
and blood sugar levels. It helps keep your bones strong, boosts your brain
power, gives you energy, and helps you sleep better. It lowers your chances of
heart disease, stroke, type 2 diabetes, dementia, and some kinds of cancers.
Besides all this, exercise can reduce stress, boost your mood, and make you
feel better about yourself.
Where Do You Start?
The last thing you want to do is hurt yourself right out of
the gate. Tell your doctor you want to start a fitness program. Ask if you need
to take any precautions. They can suggest some workouts that are right for your
health and fitness level. For example, you should probably stay away from
high-impact exercise like jogging at first. The main thing is to just get
moving -- any amount of activity is better than none.
Go Slow at First
Start with small steps you can build on. Park at the far end
of the parking lot or take the stairs. Try 10-15 minutes of physical activity
every other day and see how you feel. Be sure to rest when you need to and
listen to your body. Gradually work up to 30 minutes to an hour of moderate
exercise, 5 days a week, plus two sessions of resistance or strength training.
This is the amount of exercise that experts recommend for adults.
Check with an Expert
Everyone needs to use good form when they exercise. But it’s
even more important when you’re overweight. Extra weight can throw off your
center of gravity and change the way you hold your body. It also puts extra
stress on your joints. Book an appointment or two with a trainer or physical
therapist who knows about weight issues. They can show you the right posture
and help you build up your balance so you can exercise safely.
Exercise Options
The best exercise is something you enjoy and will stick
with. Try different things that interest you, and see what you like. Remember
that a well-rounded program includes both cardio and strength training. Check
out the options at your local gym or community center. If you find a class or
teacher you like, become a “regular.” If you’re uncomfortable working out in front
of other people, there are lots of DVDs and online programs to try.
Start With Cardio
This is exercise that gets your heart pumping. Walking is
one of the easiest kinds. You can do it just about anywhere and anytime, and
all you need are comfortable clothes and a good pair of walking shoes. If you
have sore joints, try biking, either stationary or outdoors. It puts less
stress on your hips, knees, and ankles. So does exercising underwater. See if
there’s a pool near you where you can try aqua jogging or water aerobics.
Add Strength Training
Working out with weights or other resistance equipment makes
your muscles stronger, and that makes everyday tasks easier. The weight
machines at the gym control the way you move and help keep you in the right
form. But make sure they’re comfortable and can support you. If you’re not sure
how to use the equipment, ask a trainer for help. You can also use free
weights, kettlebells, or resistance bands at the gym or at home.
Include Flexibility
and Balance
Exercises like yoga, Pilates, and tai chi help build muscle
mass too. But they also keep you flexible and build your balance, which can
protect you from falls and injuries. And they make it easier to do everyday
things like bending over and reaching for things. Balance and flexibility are
especially important as you get older.
Use a Chair if You
Need It
If it’s hard for you to walk or stand for long periods of
time, start your fitness program with exercises you can do sitting down.
Remember, any amount of activity is better than none. You can get cardio with
chair aerobics or a portable pedal device. Weight or resistance training and
stretching are easy to do while seated.
Plan for Success
It may take a while, but if you stick with it, fitness can
become a lifelong healthy habit. You may have an easier time staying motivated
if you make a plan and track your progress. Set specific, achievable goals you
can celebrate, like adding a quarter-mile to your walk or 10 minutes to your
bike ride every week. A fitness tracker, diary, or app can help keep you
accountable. So can working out with a friend or in a group.
Head Off Setbacks
It’s easy to overdo it when you’re starting a fitness
program. Take a couple of days off if you’re really sore. But if you think
you’re hurt, see your doctor. Your body will fight to keep the status quo, so
don’t be surprised if you feel extra hungry or tired at first. Be sure to fuel
yourself with healthy foods.
Take the Long View
A fitness routine is like any habit: It takes time to make
it part of your life. Know that there will be days that you won’t feel like
working out. Fight boredom by switching up your routine. And if you miss a day
or two, don’t stress. Just get back to it as soon as you can. Your goal is to
stay active for life.
No comments:
Post a Comment