Complete Exercise Program Has Three Components
By Paula Jewett, MD
Regular exercise offers a tremendous range of physical and emotional benefits. In addition to the well-known benefits like weight control and a reduction of heart disease risk, exercise can help prevent osteoporosis, and reduce insomnia, depression, anxiety, and symptoms of PMS. Before embarking on an exercise program it’s a good idea to talk with your doctor, especially if you’re over 40, smoke, drink, are sedentary, overweight or have a chronic medical condition.
A comprehensive exercise program includes three components: aerobic exercise for heart, bones and overall fitness; strength training for muscle and bone strength; and stretching for flexibility and to reduce risk of injury.
Aerobic Exercise
Aerobic exercise increases heart and breathing rates. Fortunately, there are many kinds of aerobic activity to choose from, including brisk walking, swimming, aerobic dancing, bicycling, and treadmill or outdoor running. Research shows that weight-bearing exercise (involving the feet touching the ground) is the most effective for preventing osteoporosis. Doing such activities for 30 to 60 minutes three to five days a week helps maintain heart health and strong bones. If it’s difficult to carve out a block of time, do several shorter sessions each day. For weight loss, do some aerobic exercise daily. If you’ve been sedentary or feel out of shape, begin aerobics slowly. Start by taking walks for five to 15 minutes at a comfortable pace three times a week, and gradually increase the distance and pace until you’ve reached the goals outlined above.
Strength Training
Pumping iron can improve your strength, increase muscle tone, help you lose fat and gain muscle mass, and improve bone density. It can also improve balance, posture and coordination. Strength training involves free weights (barbells and dumbbells) or exercise machines to strengthen individual muscles. Try a series of exercises that focus on arms, shoulders, torso, hips, thighs and calves twice a week. To increase strength, gradually increase the number of repetitions, and then increase the weight. If you belong to a gym, have a trainer recommend and demonstrate a strength training program. If you prefer to work out at home, I recommend a paperback book, Strong Women Stay Young, by Dr. Miriam Nelson. This inspiring book makes a persuasive case for strength training, and outlines a total body strength training regimen that can be done at home in 40 minutes. If you haven’t done strength training before, consult with your doctor, a physical therapist or a trainer. This is especially important if you have osteoporosis of the spine, since you may harm yourself by lifting weights with improper technique.
Stretching
Flexibility is a matter of ‘use it or lose it.’ You need to stretch your muscles regularly and move your joints through their full range of motion to keep muscles from shortening and tightening. Fortunately, flexibility can be regained and maintained. Older people who stretch regularly can be just as flexible as younger people. Stretching can be done anywhere, any time, and doesn’t require special equipment, classes or a lot of time. It should be done two or three times a week, and can best be done after aerobic exercise, when the muscles are warmed up. Don’t bounce when stretching. Instead, slowly stretch into the position until you begin to feel mild discomfort (not pain!) and hold the position for 30 seconds. Remember to relax and breathe deeply while stretching. If you have osteoporosis of the spine, avoid bending forward from the waist. Again, your doctor or a fitness professional can help you design a stretching program.
By beginning and maintaining a complete exercise program, women can benefit from better health today and tomorrow.
Regular exercise offers a tremendous range of physical and emotional benefits. In addition to the well-known benefits like weight control and a reduction of heart disease risk, exercise can help prevent osteoporosis, and reduce insomnia, depression, anxiety, and symptoms of PMS. Before embarking on an exercise program it’s a good idea to talk with your doctor, especially if you’re over 40, smoke, drink, are sedentary, overweight or have a chronic medical condition.
A comprehensive exercise program includes three components: aerobic exercise for heart, bones and overall fitness; strength training for muscle and bone strength; and stretching for flexibility and to reduce risk of injury.
Aerobic Exercise
Aerobic exercise increases heart and breathing rates. Fortunately, there are many kinds of aerobic activity to choose from, including brisk walking, swimming, aerobic dancing, bicycling, and treadmill or outdoor running. Research shows that weight-bearing exercise (involving the feet touching the ground) is the most effective for preventing osteoporosis. Doing such activities for 30 to 60 minutes three to five days a week helps maintain heart health and strong bones. If it’s difficult to carve out a block of time, do several shorter sessions each day. For weight loss, do some aerobic exercise daily. If you’ve been sedentary or feel out of shape, begin aerobics slowly. Start by taking walks for five to 15 minutes at a comfortable pace three times a week, and gradually increase the distance and pace until you’ve reached the goals outlined above.
Strength Training
Pumping iron can improve your strength, increase muscle tone, help you lose fat and gain muscle mass, and improve bone density. It can also improve balance, posture and coordination. Strength training involves free weights (barbells and dumbbells) or exercise machines to strengthen individual muscles. Try a series of exercises that focus on arms, shoulders, torso, hips, thighs and calves twice a week. To increase strength, gradually increase the number of repetitions, and then increase the weight. If you belong to a gym, have a trainer recommend and demonstrate a strength training program. If you prefer to work out at home, I recommend a paperback book, Strong Women Stay Young, by Dr. Miriam Nelson. This inspiring book makes a persuasive case for strength training, and outlines a total body strength training regimen that can be done at home in 40 minutes. If you haven’t done strength training before, consult with your doctor, a physical therapist or a trainer. This is especially important if you have osteoporosis of the spine, since you may harm yourself by lifting weights with improper technique.
Stretching
Flexibility is a matter of ‘use it or lose it.’ You need to stretch your muscles regularly and move your joints through their full range of motion to keep muscles from shortening and tightening. Fortunately, flexibility can be regained and maintained. Older people who stretch regularly can be just as flexible as younger people. Stretching can be done anywhere, any time, and doesn’t require special equipment, classes or a lot of time. It should be done two or three times a week, and can best be done after aerobic exercise, when the muscles are warmed up. Don’t bounce when stretching. Instead, slowly stretch into the position until you begin to feel mild discomfort (not pain!) and hold the position for 30 seconds. Remember to relax and breathe deeply while stretching. If you have osteoporosis of the spine, avoid bending forward from the waist. Again, your doctor or a fitness professional can help you design a stretching program.
By beginning and maintaining a complete exercise program, women can benefit from better health today and tomorrow.
