Get Up and Get Moving - Sensibly
with Doug McManus, M.D., Internal Medicine, Advanced Healthcare
There is a wonderful scene in the movie "Don Juan de Marco" in which the overweight psychiatrist, played by Marlon Brando, buys himself a home weight station. We see him in sweats, looking silly and rather embarrassed during what was probably his first and final workout.
For a lot of us who grew up in the Dark Ages when the only jogging shoes on the market were Keds, exercise is like that. Tried it once. Didn't like it. Never went back. But exercise is of vital importance for weight loss as well as ongoing health. It not only improves muscle tone and cardiac health, but it also provides protection against stress and depression.
Commitment counts
"I recommend that people really commit themselves to a program for six weeks," Dr. Doug McManus, an internist with Advanced Healthcare, said. "If they can be very regular about it for six weeks, it becomes a part of their schedule and it's a lot easier to keep going."
Dr. McManus recommends about three hours a week, telling people to keep track of their exercise on a calendar. "It can be fifteen minutes twice a day, an hour three times a week, or three hours on a treadmill on Sunday afternoon," he said, adding "that might be a good way to watch a Packers game.
You choose
Choice of exercise might vary depending on your current fitness level. As with weight loss, it's important to start slowly, increase slowly and not overexert yourself. This will help prevent injuries.
"Look for something you can do easily," Dr. McManus advises. For those suffering from arthritis, the doctor recommends water aerobics or swimming, "anything that gets your heart rate up." Of course, if you haven't been exercising for a while, or ever, or are suffering from a chronic illness, consult your doctor before beginning any program.
Don't overdo it
One thing many people do is overexert themselves during the first couple of attempts at exercise. To avoid this, keep track of your heart rate. Your optimum heart rate while exercising depends on age. Determining if you are working at the correct level, requires a little bit of math. The equation is simple:
First subtract your age from 220. Take this result and multiply it by 60 to 85%.
The final figures give your heart rate per minute when you are in optimum training range. For example, someone who is 40 will have a training range of 108 to 153 beats per minute, at age 55 the range will be
99 to 140.
Many treadmills and bicycles have built-in pulse monitors, or you can pause from time to time to check yours. Another way of knowing if you are in range is by observing your body. You should feel a little warm and your breathing should be a little fast but you will be capable of talking. If you are more winded than that, slow down.
Some people become addicted to exercise, not necessarily a bad addiction but exercises such as running can be hard on the joints. "There is some improvement in results in people who do very aggressive exercises but it's probably not worth it. For most people a brisk walk it just fine," the doctor said.
If you smoke and exercise, you may find yourself more winded from your workout than you want to be. Read Dr. McManus' advice on how to quit smoking.
And for those starting an exercise program after New Year's, be sure to visit Medical Moment in January when we will be focusing on the muscles and bones of the body and provide tips for a safe exercise program.
Health Classes and Seminars
Advanced Healthcare professionals offer classes on health topics related to diet, weight management, exercise, stress reduction, smoking cessation and diabetes management. To check on programs that may already be scheduled or to request a speaker for your business, women's club or other organization, please call the Advanced HealthLine at 262-512-2880 (toll-free metro area at 1-888-709-2080) or contact the Advanced Healthcare Marketing Department at 262-532-6888. Let us know, too, if you are interested in other topics that we might be able to cover for your and your organization.
Freedom from Smoking support Groups at Columbia St. Mary's
http://www.columbia-stmarys.com/body.cfm?id=28
More free health advice from Dr. McManus:
Tips to Stop Smoking
Healthy New Year's Resolutions
