Getting Fit in the New Year - Parts 1, 2, 3 and 4

Exercise does more for your body than just keep it slim. By maintaining regular physical activity, you can also prevent disease, have better posture and sense of well-being, which enables you to handle stress more easily. The most common questions about exercise are “What should I do?” and “How much should I do?” Join me each week to learn about important and easy activities and the benefits they will give you.

Part One: Starting an Exercise Routine

Determine your fitness level. Going 100 percent on the first day could cause injury since your body is not used to exercising regularly. Instead, determine your current fitness level so you know a good place to start. For example, if you can jog two miles without feeling exhausted then you can probably push it to three. However, if you feel very tired after walking up a flight of stairs, it’s a good idea to start at a lower intensity level for your exercise program. A good rule of thumb is to limit your increase in activity by 10 percent each week.

Establish your fitness goals. Are you trying to lose weight? Are you training for a sport? Having defined goals will keep you motivated and help you measure your progress.

Acclimate your body. Gradually increasing exercise each week will allow your muscles to grow stronger without overuse. They need time to rebuild. This doesn’t mean you should stop exercising, but giving your muscles time to get strong enough for one level of exercise enables them to be ready for more intense workouts the next week.

Put it on the calendar. Another important part of maintaining a physical activity regimen is scheduling it into your day. When you make time for exercise, you’re more likely to do it.

Write down your goals and your plan. A written plan will help you stay on track so you can monitor your progress. Place it on your refrigerator or other high-traffic area to remind you of your goals throughout the day.

If you have questions regarding your fitness level, the safety of starting a program or have chronic medical conditions, consult with your doctor before starting.

Part Two: What to Focus On

There isn’t one golden workout plan that applies to every person. It varies depending on body types, schedules and personal preferences. However, it is important to maintain a well-balanced program. Incorporate the following elements to maximize your fitness results.

Aerobic Activity - Also known as cardio or endurance activity, aerobic exercise is what gets your heart rate up. This is essential to any fitness program. Running, jogging and cyling are just a few, but anything that causes you to breathe faster than normal is a good aerobic activity. Almost anyone can complete an aerobic exercise since there are so many options.

Strength Training - You don’t have to be a body builder or have a gym membership to lift weights. At home, use resistance bands, homemade weights such as old water bottles filled with sand, or even your own weight in pushups. These activities will increase bone and muscle strength, giving you a better guard against injury in your aerobic activities.

Stretching - Weight training and aerobic exercise cause muscles to contract so it’s important to stretch. Stretching will reduce your risk of injury and promote better posture. Although activities like yoga are great ways to stretch muscles, stretching before your other workouts is encouraged. However, be sure to do a low-intensity warm-up like walking before stretching to avoid pulling a muscle.

Core Stability - Strengthening your core muscles are essential in an exercise program because these muscles protect your spine and connect upper and lower body movements. Exercises like crunches that use the trunk of your body will train core muscles so you can get the most out of other parts of your exercise plan.

If you have questions regarding your fitness level, the safety of starting a program or have chronic medical conditions, consult with your doctor before starting.

Part Three: How Often to Exercise

Just like types of exercises, there isn’t a specific number of times every person should exercise. It depends on your schedule and the activities you prefer to do. However, a regular program will bring you the best results.

Aerobic Activity - For most healthy adults, 150 minutes of moderate aerobic exercise per week is efficient. This includes activities like brisk walking or swimming. More intense activities, such as running, only need 75 minutes per week. You should break this down into regular sessions throughout the week so it fits in your schedule. However, each session should be at least 10 minutes.

Strength Training - You need to lift weights or strength train twice per week. Be sure to gradually increase intensity or weight to avoid overusing muscles and causing injury.

Stretching - Spending five to 10 minutes stretching before and after each workout session is an easy way to include this element throughout your exercise program.
Core Stability - Activities that strengthen your core muscles are also easy to include with aerobic exercises or strength training. For example, before jogging or in between strength training exercises, do a set of sit-ups.

The most important aspect of knowing how often to exercise is determining what will be effective for you while staying motivated.

If you have questions regarding your fitness level, the safety of starting a program or have chronic medical conditions, consult with your doctor before starting.

Part Four: Everyday Activities

Regular exercise includes daily activities, too, not just a 5-mile run or weightlifting session. Try to incorporate these extra steps to stay active throughout your daily routine.

• Take the stairs instead of the elevator or escalator.
• Park at the end of the lot instead of right in front.
• Wash and vacuum your car at home instead of taking it to the carwash center.
• Regularly tend your garden or yard.
• At work, trade out your chair for a fitness ball.
• When you need to talk to a co-worker, walk to their desk or office instead of calling.

These easy changes in your daily routine will help you incorporate regular physical activity into almost any daily task. By staying active all day, you will boost your schedule fitness routine and have more satisfying results.

If you have questions regarding your fitness level, the safety of starting a program or have chronic medical conditions, consult with your doctor before starting.