Why YOU Should Begin a Regular Exercise Routine!
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Most research articles recommend we exercise 4 to 6 times a week for 30-60 minutes each time. However, many of us may feel that we are too busy to exercise, we don’t have the energy after work, or it’s too expensive to join a health club. The following are some of the many health benefits of regular exercise that hopefully will encourage us to increase our physical activity:
* Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity.
* Keeps joints, tendons, and ligaments flexible which helps us move freely.
* Helps keep us younger looking.
* Improves your mental well-being and may help with depression.
* Helps relieve stress and anxiety.
* Increases your energy and endurance.
* Helps you sleep better.
* Helps you maintain a normal rate by increasing your metabolism.
* Helpful in preventing musculoskeletal injuries.
There are 1,440 minutes in everyday; we only need to schedule 30-60 of them for physical activity. IT'S WORTH IT!
Guidelines for Your Exercise Routine.
The first step in beginning an exercise routine is to make a commitment. By understanding the benefits of exercise and the risks of no exercise, your commitment will be much easier. Before you know it, exercising will come without question just like taking a shower and brushing your teeth. The second step is to be patient. Don’t due too much too soon and don’t quit before you experience the rewards of exercise. Remember, if you haven’t been involved in exercise for sometime, you must be patient; you can’t regain in a couple weeks what you have lost with years of sedentary lifestyle. However, we have seen that the prize is well worth the price! It’s advised if you haven’t been physically active, to talk with your chiropractor or other health care professional before doing so.
Your goals, your present fitness level, age, health, skills, interest and convenience are factors you should consider when making your workout schedule. No matter if you’re an athlete training for competition or someone who is trying to achieve good health, your exercise program should contain something from all four fitness components. Below is an example of a workout schedule from fitness.gov that incorporates all four fitness components with examples of activities in each.
Warmup - 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warmup.
Muscular Strength - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.
Muscular Endurance - three 30-minute sessions each week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all the major muscle groups.
Cardiorespiratory Endurance - three 20-minute bouts of continuous aerobic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, jumping rope, rowing, cross-country skiing, also games like racquetball, handball, and tennis.
Flexibility - 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warmup or during a cool down.
Cool Down - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
Easy Ways to Add Physical Activity to Your Life!
For the absolute busiest people or those who need to gradually increase their physical activity, you can be creative in adding physical activity to your life. The CDC (Centers for Disease Control and Prevention) has put together a list of activities that may help is begin Living with Motion.
These activities include:
* Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
* Park the car farther away from your destination.
* Get on or off the bus several blocks away.
* Take the stairs instead of the elevator or escalator.
* Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
* Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
* Perform gardening or home repair activities.
* Avoid labor-saving devices, turn off the self-propel option on your lawn mower or vacuum cleaner.
* Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
* Dance to music. Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
* Make a Saturday morning walk a group habit.
* Walk while doing errands.
Exercise as Part of Your Chiropractic Treatment.
In most instances a chiropractic patient will receive adjustments to reduce joint restriction/subluxation, but also exercises to strengthen the weakened muscles. Exercise as part of your chiropractic treatment serves best as an injury prevention measure. Proper exercises can provide strength and stability to your spine protecting it from future wear and tear. Ask your chiropractor what exercises would be best for you, especially if you are currently injured.
