Yellow Pages |   News Updates |   Events Calendar |   Movie Times | Recycling  |   Document Shredding
Rocklin & Roseville Today Events
Celebrating 14 Years Online
HOME

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 Headlines

Volunteers Needed to Assist with Annual Kid's Shopping TripRoseville, Calif. - Placer County nonprofit Tommy Apostolos Fund is seeking nearly 800 volunteers to accompany over 500 local, underserved children on a holiday shopping trip

Yamaha THR10X The Very Best Practice Amp Ever?WOW...The Yamaha THR10X is the very best practice amp I have ever heard.

2017 Ford Fusion Energi features lot of upsideRoseville, CA - Choosing just the right versions of the Ford Fusion is similar to a tricky multiple-choice test where all the possible answers seem plausible.

Emerald Cup Adds Portugal. The Man To LineupSanta Rosa, CA - The 14th annual Emerald Cup is excited to add Portugal. The Man to the artist lineup. The Emerald Cup will take place at the Sonoma County Fairgrounds in Santa Rosa, CA

12 Days of Midtown Festivities and Fun this DecemberSACRAMENTO, Calif. - Committed to fostering a center for culture, creativity and vibrancy in Sacramento's urban core, the Midtown Association is pleased to present another season

Major UC Davis Medical Center Seismic Upgrades Underway(SACRAMENTO, Calif.) - Getting ready for "the big one" - a major earthquake - is a constant focus at UC Davis Medical Center. Seismic safety planning and construction

Macy's Theatre of Lights in SacramentoOLD SACRAMENTO, Calif. - An electrifying and family-friendly holiday tradition, the ever-popular "Macy's Theatre of Lights" performances has returned to dazzle the Old Sacramento

Holiday in the Hills on the Placer Wine Trail in DecemberRoseville, CA, - Come join us and help celebrate the holidays on the Placer Wine Trail to benefit Toys for Tots. Enjoy the holidays in Placer County

How the Grinch Stole Christmas Comes to Life at This EventSacramento, Calif. - Dr. Seuss' beloved holiday tale "How the Grinch Stole Christmas" will come to life at Fairytale Town's annual Winter Wonderland event.

California Bowl in Roseville November 24- 26Roseville, CA - Nov. 16, 2017 -One of the most competitive and exciting youth football tournaments on the west coast returns to Roseville over Thanksgiving weekend.

Kids with Disabilities to Get Help with Telemedicine Program (Sacramento, Calif.) - The UC Davis Department of Pediatrics has received a $2 million, five-year grant from the Agency for Healthcare Research and Quality (AHRQ) to fund a new telemedicine program

Gun Scare in Roseville at Woodcreek HighRoseville, CA, - Roseville Police find loaded handgun following alert from Woodcreek High Students.


more news