Complete Exercise Program is Key to Good Health
By Tina Schnapper, M.D.
By now, we’ve all heard the sermon: Americans need to put down the remote control, get off the couch and exercise more. But what many women may not fully appreciate is the tremendous range of physical and emotional benefits offered by regular exercise (see below).
Before embarking on an exercise program, talk with your doctor or health care provider, especially if you’re over 40, smoke, drink, are sedentary, overweight or have a chronic medical condition.
A well-rounded 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.
By beginning and maintaining a complete exercise program, women can benefit from better health today and tomorrow.
Remember: This information isn’t intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.
Benefits of Exercise
By now, we’ve all heard the sermon: Americans need to put down the remote control, get off the couch and exercise more. But what many women may not fully appreciate is the tremendous range of physical and emotional benefits offered by regular exercise (see below).
Before embarking on an exercise program, talk with your doctor or health care provider, especially if you’re over 40, smoke, drink, are sedentary, overweight or have a chronic medical condition.
A well-rounded 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, and treadmill or outdoor running. Research shows that weight-bearing exercise (exercise that involves 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. - Strength training: Strength training 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 of the dumbbell.
If you belong to a gym, ask to 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. It 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 should avoid lifting heavy weights. - 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 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.
Remember: This information isn’t intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.
Benefits of Exercise
- Reduces heart attack risk
- Helps weight management
- Improves cholesterol levels
- Prevents and manages high blood pressure
- Helps reduce PMS
- Prevents bone loss
- Improves energy level
- Helps reduce stress, anxiety, and depression
- Reduces insomnia
- Enhances self-image
- Increases enthsiasm and optimism
- Increases muscle strength, improving ability to do other physical activities
- Helps delay or prevent chronic illnesses associated with aging
