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 HeadlinesBella Vista HS Wins Sacramento County Academic DecathlonSacramento, CA- Bella Vista High School, from the San Juan Unified School District, is the winner of the 2017 Sacramento County Academic Decathlon competition
Topgolf in Roseville to host WJU Fundraiser in AprilRoseville, CA - The Jessup Athletic Association will host the inaugural TopSwing event - a fun gathering, providing golf, games, food, beverages, prizes and awards - on Sunday, April 23
Roseville Bucks for Bikes Application DeadlineRoseville, CA- Apply for an opportunity to receive up to $200 toward a new commuter bike. Bucks for Bikes helps commuters
Mom Turns Caregiving Into CareerSo taken up by their moving story, I'm devoting the next two weeks to Joe and Tish Griffin, 21-year-old son and 60-year-old mother
PCWA affirms opposition to weaken Prop 218AUBURN, Calif. - At its February 16 meeting, the Placer County Water Agency (PCWA) Board of Directors expressed opposition to any legislative effort to weaken Proposition 218
Rocklin Music Artist Quinn Hedges New AlbumLocal Rocklin music artist Quinn Hedges will unveil his latest album in spectacular fashion. He and several collaborators created a dozen captivating videos
Roseville Gas Price Declines Coming to an End?Roseville, CA- Declining gas prices in Roseville may be coming to an end as experts continue to anticipate a rise in fuel prices nationwide heading into the warmer months
Bill would provide independent oversight of Mental Health ServicesROSEVILLE - This week Assemblyman Kevin Kiley (R-Roseville) introduced a bill to assure that the $2 billion allocated each year from Proposition 63
Roseville to host Junior Singles ChampionshipsRoseville, CA - Johnson Ranch Racquet Club in Roseville is set to host annual Junior Singles Championships Feb. 18 - 20.
Kidney Transplants: UC Davis Leads NationSACRAMENTO, Calif.) - UC Davis physicians gave lifesaving kidney transplants to more than 400 people in 2016, making it the highest-volume kidney transplant program in the nation.
Kid-O-Rama Festival Returns to Squaw Valley Alpine Meadows Olympic Valley, Calif. - The 8th annual Kid-O-Rama extravaganza returns to Squaw Valley Alpine Meadows this President's Day weekend from February 18-25.
Dementia Support Group in Grass ValleyCascades of Grass Valley, a senior living community located at 415 Sierra College Drive in Grass Valley, will be hosting a monthly support group for family and caregivers