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 HeadlinesRoseville Crime Report Digest Update (7.2.15)Roseville, CA - Weekly crime report digest update for Roseville, July 2, 2015.
50 Days of the Grateful Dead: One More Saturday NightA return to 1972 across the pond at Wembley Empire Pool find The Dead ripping through a scorching version of One More Saturday Night
Opinion: Let's Be CivilAccelerating the decline of citizen engagement in our government are two notable demographic shifts underway
Roseville Hosting Chicks with Sticks Lacrosse TournamentSwashbuckler Lacrosse is breaking new ground with their upcoming Chicks with Sticks Lacrosse Tournament on July 11-12
John Adams Academy Finalizes Purchase of Campus in RosevilleRoseville, CA - Officials from John Adams Academy (JAA) charter school in Roseville announced today they have finalized the purchase of the former Heald College building
Placer County Foster Children in Need of Mentor VolunteersChild Advocates of Placer County is currently in need of 30 new volunteers to become Court Appointed Special Advocates (CASA) or Mentors
50 Days of the Grateful Dead: Lady with a FanWe're like licorice. Not everybody likes licorice, but the people who like licorice really like licorice." ~ Jerry Garcia
Dots and dashes changed Zachary Barnum's lifeThis 17-year-old resident of Fredericksburg, Virginia, who is legally blind in one eye due to optic nerve hypoplasia and has a form of bipolar disorder (ATOU Cares.org)
Dry Lightning Boosts Northern California Fire RiskDrought Watch: CAL FIRE has increased staffing due to forecasted dry lightning and strong winds throughout much of northern California
California Senate Committee Kills Sex Offender Bill SB54Senator Sharon Runner (R-Antelope Valley) announced her legislation to make sex-offender residency restrictions more workable
Fireworks Safety Tips this Fourth of JulyWith the Independence Day holiday rapidly approaching, CAL FIRE is reminding all Californians and visitors to do their part to prevent fires caused by illegal fireworks
California Lowers Excise Tax Rate on GasState Board of Equalization Vice Chair George Runner announced that California's excise tax on gasoline will decrease by six cents per gallon