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Sunday, April 20, 2014
Exercise and Fitness
55 y.o., How to start exercising?
I am 55 y.o. My dr. says I am overweight, I need to eat less and exercise more.
I never was athletic, never participated in any sports, never had a bicycle, always hated sports, always got D`s in gym when I was in school.
I have a desk job 45 hrs/wk and spend 3 hrs/day commuting to and from it. The only thing I ever do is walk my dog about 15 minutes before I leave for work and 15 minutes after I get home. I did start taking the stairs at work a couple of years ago instead of using the elevator. I can go up 2 flights of stairs now without getting winded but thats about it.
I totally hate even the thought of exercising, its just not my "thing" and never has been, but I know I need to do something. I am in good health, no medications, all my medical tests are excellent other than being overweight.
Where and how do I start?
Congratulations on your decision to improve your personal health. Following a regular exercise program can help protect you from developing cardiovascular disease, osteoporosis, and also can help to improve your mood. The right exercise program can complement your life by providing you with benefits like more energy and strength. This extra energy can increase your personal productivity while the extra strength can aid you in maintaining an independent life.
You need a workable plan to move from inactivity to becoming physically active. Prior to beginning a vigorous exercise program, you should consult with your physician. In some cases your doctor may have certain restrictions you need to follow. Most importantly, you should choose exercises you enjoy and that you can perform year round. Begin gradually, making sure your first sessions of physical activity are fun and not too tiring.
Set a weekly schedule that includes time off during the week. For example, walk on Monday, Wednesday and Friday the first week. Try to avoid exercising just after eating a meal. Also, avoid exercising in extreme heat. Choose shoes that are comfortable and that provide good arch support.
I recommend you chart your progress by recording the type of exercise you performed and the duration in a notebook. Don't get discouraged if you don't see results right away. Keep your focus on the process and celebrate the small steps along the way.
The American College of Sports Medicine makes the following recommendations for an exercise program for a healthy adult to develop and maintain cardiovascular fitness, strength training and flexibility.
Frequency -- 3-5 days per week.
Intensity -- Low to moderate intensity, approximately 55/65-90% of estimated maximum heart rate.
Duration -- Approximately 20-60 minutes of continuous activity.
Mode of Activity -- Continuous, rhythmical and aerobic using large muscle groups (walking, jogging, cycling, swimming, rowing, in-line skating, stair climbing, aerobic dance and cross country skiing).
It is important to gradually increase the amount of time and intensity of your exercise. When beginning an exercise program, 5-10 minutes of activity may be all you can do.
Frequency -- 2-3 days per week with at least one day of rest between workouts; do not do resistance training on consecutive days.
Sets -- A minimum of one set, 8-12 repetitions to near muscular failure for general fitness.
Number of Exercises -- A minimum of 8-10 exercises involving the major muscle groups.
Speed -- Moderate to slow; each repetition should be approximately six seconds (3 up, 3 down).
Range of Motion -- Exercises should be performed through a full range of motion and should be pain free.
Flexibility exercises (stretching) should be included with every exercise session. Before stretching, warm up with 5-10 minutes of light cycling, walking, rowing, etc. Each stretch should be held for 15-30 seconds and repeated 2-4 times, alternating sides.
DO NOT stretch to the point of pain.
Wishing you the best of luck in all your exercise endeavors.
Rachael Dotson, BS
Certified Johnny G Spinning Instructor
Fitness Center at CARE\Crawley
University of Cincinnati