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 HeadlinesPlacer Vineyards granted Regional General PermitJust west of Roseville, Placer Vineyards was granted its Regional General Permit
Roseville Flash Police Digest UpdateRoseville, CA- The latest from Roseville Police activity log updates covering the period of January 5- 12, 2017.
Volvo S90: New luxury sedan replaces S80Roseville, CA- The new, rather cool 2017 Volvo S90, which becomes the Swedish automaker's flagship sedan. The S90 has little in common with the S80 and is newly designed from the ground up.
Going Up Again; Roseville Gas PricesRoseville, CA- Going up. As anticipated, gas prices continue pushing higher in Roseville and around the country heading to
VW to Pay $4.3 Billion in Emissions Cheating Conspiracy CaseVolkswagen AG Agrees to Plead Guilty and Pay $4.3 Billion in Criminal and Civil Penalties; Six Volkswagen Executives and Employees are Indicted in Connection
FBI Teen Academy Applications Available OnlineRoseville, CA -The Federal Bureau of Investigation (FBI) Sacramento field office in Roseville is accepting applications for the Spring 2017 FBI Teen Academy
New Director for Sacramento Valley National Cemetery The Department of Veterans Affairs has named Michael H. Henshaw as the new Director of Sacramento Valley National Cemetery in Dixon, CA
2017 Poetry Out Loud January 29Poetry Out Loud, sponsored by PlacerArts and the California Arts Council, is an annual event that leads Placer County high school students in learning and understanding
Crab Feed Tickets on Sale: Sierra College PatronsThe Sierra College Patron's Crab and Shrimp Feed will be held on Friday, February 17 at the McBean Pavilion, 65 McBean Park Drive, Lincoln, CA 95648.
UC Davis Health Appoints New CIO(SACRAMENTO, Calif.) - Following an extensive nationwide search, UC Davis Health has appointed William Showalter as Chief Information Officer (CIO).
Ringling Bros. and Barnum & Bailey Shutting Down the CircusRoseville, CA- Ringling Bros. and Barnum & Bailey, the colorful icon of traveling circus entertainment is packing up the tent following a rich and storied history that dates back to the 1800's.
Grand Opening Festivities at McBean Stadium January 21LINCOLN, Calif. - The revitalization effort of McBean Stadium is the result of a joint partnership between the City of Lincoln and William Jessup University