Starting a New Exercise Program, not a Luxury
When my patients use their age to justify their declining health and energy, I just say "Jack LaLanne, still going strong at almost 95 years young," to encourage them to set their sights on preventing disease, and to strive for feeling healthy, energetic, strong and vital. Regular, vigorous exercise is a requirement for this to occur!
Because “not having time” is the No. 1 reason people give for not exercising regularly (3-5 sessions per week), below are a few reflections on an effective, practical, time-efficient exercise regimen that comes from cutting edge scientific research and experience:
1. Exercise is not a luxury. It is absolutely essential for optimal health. The American Amish, who walk an average 16,000 steps in their daily lives (compared to the average American's 2,000 steps), are rarely diabetic or overweight. Since most of us don't have physically demanding jobs, it is critical to schedule exercise time and make it a priority. If it is not scheduled, it will usually not happen.
2. A common way to sabotage success in a new exercise program is to over commit oneself in the beginning. Enthusiasm is essential, but it is just as critical to be smart. Starting gradually, and not overdoing it will reduce chance of injury, soreness, and burning out. What’s most important is to exercise for the long haul, rather than being the hare and exhausting oneself after a few weeks or months.
3. If you don't have 30 minutes a day to exercise, do 20, if you don't have 20, do 10, etc. The point is: START today, and get moving. "A body in motion tends to stay in motion." Certainly you have 10 minutes. Walk at home, or around the block, stretch your muscles, etc, but get going! Once you start, you will no doubt continue to expand your commitment to dedicated exercise time.
4. Train smarter, not longer or harder. In future articles, I will be elaborating on cutting edge research and training techniques, that I believe are much more efficient and effective ways to exercise than the way people have been taught.
To give a hint: Do "interval training" rather than same-paced "aerobic activities." If you like to walk, run, swim, or other "aerobic" activities, vary the intensity. For example, if you normally walk at 3 miles per hour pace, for a half hour, try walk/jog for several minutes at a faster pace, then slow to the 3 miles per hour you are used to and speed up again.
If you do weight training with light weights and many reps, switch to heavier weights with less repetitions.
Exercise is as natural to the body as breathing or eating. Preventing disease may be what motivates people to start an exercise program; what sustains people over the long haul with exercise, is feeling fully alive, and improving one’s quality of life.
Until we meet again, may you reap the wonderful benefits of exercise, and an emerging healthy mind, body and spirit.
Dr. Dennis Godby, Doctor of Naturopathy, Sutter Medical Foundation.
He may be reached online or at his Sacramento Office (916) 446-2591.
Placer County News HeadlinesSutter Health Donates to Placer Food Bank Roseville, Calif., - One in six people in California go hungry, including many in Placer County. To help provide meals for those in need, Sutter Health provided a donation
Nobel Prize Winner to Speak at MIND InstituteThomas C. Sdhof, recipient of the 2013 Nobel Prize in Physiology and Medicine, will address his research on how defects in a 'glue' that binds together proteins at the neuronal synapses may play a role in the etiology of autism spectrum disorder
New Low Down Payment Mortgages: As Low As 3 PercentRoseville Realtor, Julie Jalone of MagnumOne Realty, writes about new low down payment loans being backed by Fannie Mae and Freddie Mac.
Top 10 Measures Likely for 2016 California BallotThe General Election ballot in 2016 is likely to have more statewide ballot measures on it than California voters have seen in a long time.
Roseville Police Make Arrests in Date Rape Drug InvestigationDetectives from Roseville's Vice and Narcotics Enforcement Team (VNET) are investigating regional sales of a synthetic narcotic drug similar to GHB, better known as the "date-rape drug
Placer Ranch Collaboration for Higher EducationRoseville, CA - Sacramento State, Sierra College and Westpark Communities, the developer of the proposed Placer Ranch, announced today an agreement to collaborate on higher education offerings at Placer Ranch.
Treehouse Masters Christmas Episode Filmed in Placer CountyThe Christmas episode of the very popular TV series "Treehouse Masters" was shot entirely in Placer County.
Coalition for Placer Youth Targets Teen Alcohol UseThe Coalition for Placer Youth and local law enforcement agencies are offering signage to stores that sell alcohol in Placer County, warning patrons about fines and possible jail time
Thunder Valley to Distribute Meals to Sacramento FamiliesThe United Auburn Indian Community Tribal Council and the Executive Team of Thunder Valley Casino Resort are celebrating the holiday season by delivering over two tons of food
Joshua Alpine Named to ACWA PostJoshua Alpine of the Placer County Water Agency has been named as vice chairman of Region 3 of the Association of California Water Agencies
Dropping Gas Prices Make Happier Holiday TravelersRetail gas prices continue their push downward with low prices in Roseville hovering around $2.55
Mazda CX-9: Solid Choice Among Large SUVsThe Mazda CX-9 has gained appeal over the years because it's always been considered refined, stylist, and from this vantage point, never as luminous in appearance as