Exercise
to Improve Your Body and Your Brain
Exercise is a critical
component of good health, especially as you age. Exercise will
help you:
- Sleep better
- Lose weight, gain
weight, or maintain weight, depending on your needs
- Improve your resistance
to fight infections
- Lower your risk
of cancer, heart disease and diabetes
- Help your brain
work better, making you smarter
The key to obtaining
the benefits of exercise is to find a program and stick to it.
Of course, it is useful to have a guide, and toward that end I
offer the recommendations below and an exercise table you can
print out and use to help you track your progress.
Key points to remember
when exercising:
Listen to your body.
If exercise worsens symptoms, modify your program or, if need
be, stop. As your energy and health improve, you will be able
to tolerate larger amounts of the aerobic exercise, which will
lead to weight loss.
It helps to hire a
personal trainer who can guide you through the specifics of a
good exercise program. If you do use a personal trainer please
be aware that many don't understand the nutritional principles
discussed on this site, and it is useful to ask them to read the
nutrition plan to understand the healthy direction you are taking.
Be consistent. You
need at least 30 minutes of exercise a day to experience any weight
loss benefits. Major studies have shown that 60 minutes a day
is actually best. Ideally, the exercise should be continuous,
but it could be split up into two 30-minute sections.
Start with walking
if you are overweight. Most heavy people start with walking and
that is an excellent choice, as it is low-risk and inexpensive.
The major problem with walking, however, is that many people become
fit relatively rapidly but don't increase the intensity of the
workouts as they become more fit. Once you become comfortable
with a routine, it is important to increase the intensity in order
to continue benefiting.
For more information
on walking for fitness, see my article "Walk Your Way to
Better Health."
Increase your intensity
regularly. Ideally you should exercise at an intensity that makes
it somewhat difficult to talk to the person next to you. This
prevents you from having to measure your pulse or use a heart-rate
monitor. If you can comfortably talk to the person next to you,
you aren't working hard enough to produce the benefits you need
to lose weight. However, if you are using so much oxygen with
your exercise that there is not enough left over to allow you
to carry on a conversation at all, then you are exercising too
hard and need to cut back a bit.
Try race-walking. When
outdoors, it is sometimes difficult to walk fast enough to get
to the necessary level of exertion. Try race walking -- Racewalk.com
has an excellent section on teaching you how to do this. However,
if you use a treadmill indoors you can easily increase the incline
to improve the intensity of the walking.
Try running. If you
feel ambitious you can advance to running, which is my personal
favorite -- I have been a runner since 1968. It is one of the
most efficient and inexpensive ways to stay healthy; the only
equipment required is a good pair of shoes. If you do decide to
run, please recognize that most shoes will not last more than
six months. If you use them longer than six months you will increase
your risk of injury.
One of the downsides
of running is that you must depend on the weather to cooperate.
You can always use a treadmill, of course, but that adds the expense
of a health club or the equipment for your home. If you are elevating
your program to this level and will invest in equipment, I believe
that an elliptical machine is, for reasons explained below, far
superior to the treadmill in providing an optimal aerobic exercise
experience.
Try an elliptical machine.
Elliptical machines are generally less expensive and far quieter
than treadmills and provide a complete lower body workout by rotating
the use of the different muscle groups on your legs. However,
you will have to be sure to use the elliptical that can incline
throughout various levels. Some models have a fixed based and
handles that allow you to exercise your arms, but I believe it
is more helpful to exercise the different leg muscles as they
are much larger than your arm muscles.
I normally suggest
adjusting the resistance setting and frequency of steps per minute
so one is just short of not having enough breath to carry on a
conversation. This is the aerobic threshold that will produce
cardiovascular benefits.
The ellipticals are
also great for reducing the boredom and monotony of exercise.
What I normally advise
patients to do is to change the incline setting every minute or
two by one notch. This will activate different leg muscles. I
also suggest reversing the direction of the leg movement. With
ellipticals it is equally easy to walk backwards or forwards.
You can also avoid holding on to the sidebars, which will exercise
your kinesthetic sense of balance.
Be cautious. If you
are going to use exercise for weight loss, consider a weight bearing
exercise. It has been my experience that non-weight bearing exercises
like swimming and bicycling, are not as efficient or effective
for weight loss. You will typically need to exercise four times
as long in these activities to receive the same benefit of running
or using the elliptical. Since most of us are seriously time pressured,
these exercises become less valuable for most of us.
Swim, but only in fresh
water. Swimming is one of the best exercises on the planet, working
all the major muscles, but it poses the challenge of exposing
you to the large amounts of chlorine that are in most swimming
pools. However, you still have the option of swimming in the lake,
river or ocean depending on the temperature of the water.
Try bicycling, but
be aware of safety measures. If you decide to bicycle for health,
study all bicycle safety measures and be aware of the high risk
for serious injury compared with other exercise options. Always,
of course, wear your helmet.
Stick with it! The
fact that we need to exercise is not news to anyone. For those
who don’t exercise, its not a matter of understanding its
benefits, but far more so, finding the motivation to start --
and stay -- on a program. The big breakthrough is that we now
have techniques like EFT, a form of psychological acupressure,
that can facilitate our ability to start and successfully stick
with a long-term exercise program. You can go to my free EFT manual
to learn how to use this incredible tool.
Finally, it is also
quite useful to map, plan and track your program to obtain long-term
success; you can use this printable exercise table toward that
end, or create your own chart.
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