Healthy Exercise

Exercise is generally considered an element of a healthy lifestyle. Lately, research has not only confirmed this but it has also revealed a few less known benefits. There are various forms of exercise and all carry with them their own benefits. Each form of exercise can be categorized into one, two, or all of the below categories:

Flexibility/Yoga

Benefits: Improved flexibility, Improved balance, Mental relaxation

Aerobic

Benefits: Heart strengthening, Lung conditioning, Weight loss, Lower Blood Pressure, Lower Cholesterol (increased good cholesterol-HDL)

Strength Training/Resistance

Benefits: Increased strength, Weight loss, Increased bond density

Diseases and their recommended form of exercise:

Heart Disease/HTN/High Cholesterol: Aerobic exercise results in heart conditioning, lower BP, lower cholesterol

Chronic Lung Disease: Aerobic exercise results in improved lung tolerance and conditioning.

Fibromyalgia/Chronic pain: Yoga improves muscle functioning and decreased pain

Mood Disorders: Exercise improves mood

Old Age: Exercise improves balance and reduces the risk of fall, strength training increases bone density decreasing the risk of osteoporotic fractures, exercise decreases the risk of dementia.

Federal Recommendations:

Aerobic Exercise: 150-300min/wk moderate exercise or 75-150min/wk vigorous exercise. Vigorous exercise is something you can only maintain for 15-20 minutes.

Muscle Strengthening: Twice a week. Moderate to intense level. All major muscle groups

Tips on how to start and maintain an exercise routine:

Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.

Get a partner. Exercising with a friend or relative can make it more fun.

Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.

Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.

Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.

Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.

Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.