Starting an Exercise Program

Although many Chester County, PA residents start with the best of intentions when beginning an exercise program, the motivation to make exercise a regular part of their life often wanes over time.  Busy lives, soreness, or simple laziness breaks the momentum of making exercise a habit.  Unfortunately, their personal health can become neglected.

Since inactivity and obesity are common risk factors for heart disease (heart failure, heart attacks, high blood pressure) and strokes, it is important to incorporate regular exercise into our lives.  Did you know that more than 1 in 4 adults die from heart disease in the United States?  Estimated costs for managing heart disease is approximately $200 billion dollars annually.  Although there has been a decline in these types of deaths, it is still a leading cause of death among men and women.

We all know that exercise can help us to be healthier and to look and feel better (reduce stress, sleep better, boost energy levels), but making those lifestyle changes is easier said than done. A recent CDC report stated that only 23% of U.S. adults get enough exercise.

Some Fitness Facts:

• Calories burned every 10 minutes:
  • Running - 130      
  • Cycling - 65
  • Swimming - 105
  • Walking - 50
  • Basketball - 90
  • Gardening - 46
  • Tennis - 75
  • Sleeping - 11
• According to the American College of Sports Medicine, you can lose up to 1 to 3 percent of your skeletal muscle mass (muscle) every year after the age of 50.
• According to HealthyPeople.gov, 36.2% of adults engage in no leisure-time physical activity.

Benefits of Exercise:

• Better sleep – more restful and rejuvenating sleep
• Weight loss:
  • For every pound of body weight you gain, your knees gain three pounds of added stress; for hips, each pound translates into six times the pressure on the joints.
  • With every step you take, your moving body puts pressure roughly equal to three times your weight on your hips and knees.
• Assists joints – Builds muscles surrounding joints protecting the joint itself.
• Immunity – Body is better equipped to fight of disease and recovery time is shorter.
• Improved health – 150 minutes of moderate aerobic activity weekly helps to promote a healthier heart and can help to control the symptoms of type 2 diabetes. 

Getting Started with Your Exercise Program:

• Decide that you are going to begin to exercise.
• Get cleared by your Physician to make sure it is safe to exercise.
• Commit to making it a priority. Write it down. Set goals and timelines. Write a contract with yourself.
• Decide on what you want to do to exercise. Weights, cardiovascular training (bike, run, walk, swim), at home or in a gym? Join a recreational sports league? Do something you enjoy to help you stick with it.
• Surround yourself with people to support and motivate you; find someone to exercise with. Help them help you make positive lifestyle changes and to motivate you.
• Set realistic, measurable goals. Chart your workouts so you can see your progress. Regularly review your goals.
• Do it!

Maintaining Your Progress:

• Start out easy and increase as you are able. Try to achieve 30-60 minutes of exercise 3-5 times per week.
• If exercise is new to you, you may be able to only tolerate 5-10 minutes.  That is okay.  Keep it up and as your body adapts to those changes you will be able to increase your time.  Doing too much too soon can cause injury.
• Incorporate cardiovascular, light weight training, and flexibility training.
• Consider classes at gyms or working with a qualified personal trainer.
  • The pool is a great environment for those with joint pain as the buoyancy of the water helps to minimize the stress and strain on joints.  It is also allows for easy transition from cardiovascular to resistance training.
• Make smart decision as it relates to diet/nutrition. Seek advice from qualified professionals (i.e. dietitians) to ensure what you are eating is appropriate and in safe amounts.
• Drink plenty of water.
• Schedule the time to work out as you would any other appointment you have.

Think You Are Too Busy To Work Out? WRONG!

You can always find time to increase your activity during the day:

• Take the stairs instead of the elevator.
• Do squats while brushing your teeth.
• Exercise while watching TV.
• Walk when on the phone.
• Park farther away from stores and walk.

Each Time You Work Out:

• Have a plan.
• Make sure you are hydrated.
• Warm-up well and stretch to avoid injury.
• Chart your work out.
• Cool-down and stretch.
• Replace lost fluids.

Expect to be sore (delayed onset muscle soreness) after you begin a new exercise program or exercise vigorously. This is a perfectly normal phenomenon and usually begins 24-48 hours after the activity. It usually resolves within a few days of onset. Don't let this soreness stop you; just work out different muscle groups or modify your exercise regimen until it resolves.

Stop Exercising and See Your Physician If You Experience:

• Chest pain
• Shortness of breath
• Joint pain
• Swelling

References:

• CDC Information Sheet
• Exercise and Heart Disease Statistics.  LIVESTRONG.COM
• Elizabeth Quinn, How Do I Start Exercising?, About.com
• http://www.cdc.gov/heartdisease/facts.htm
• “Update on Osteoporosis: Evidence-Based Examination and Treatment”; Kelly Duszak Mcardle PT, DPT, OCS, CERT MDT and Risheeta Kishor Joshi PT, DPT