How should I exercise?

Advertisement
Advertisement
Eva B. Cwynar, MD
Internal Medicine
You don't need to exercise for hours at a time (in fact, you shouldn't). Each exercise session should last for no more than 45 minutes to an hour or your body starts to go into exhaustion mode. Even if you only exercise for a short period of time, your mood will be improved. Just ten minutes of moderate exercise is enough to improve your mood, your vigor, and decrease fatigue. However, to obtain all the benefits from exercise, not just the mood-improving aspects, you should do at least 30 minutes of moderate exercise every day. To get the most benefit, alternate the types of exercises you do. For instance, you might try burst training on Monday, brisk walking on Tuesday, interval training on Wednesday, burst training on Thursday, and so on, with perhaps one day with no exercise at all. Once your body is acclimated to exercising, you can work out every other day, increasing and intensifying your routine as you get stronger.

What matters most, however, is that you find a time of day that is consistently good for you. That way, exercise can become a part of your regular routine, just like brushing your teeth. People who exercise at random times during the day, especially people who are just starting to get themselves moving, are more likely to drop out. Once you establish exercise as a habit, it's much easier to keep it going.
The Fatigue Solution: Increase Your Energy in Eight Easy Steps

More About this Book

The Fatigue Solution: Increase Your Energy in Eight Easy Steps

        Every day, all over the world, millions of women are grappling with many of the same mind and body issues: low sex drive, weight gain, sexual dissatisfaction, chronic stress, anxiety,...

Before starting an exercise program it is important to talk to your doctor to get an idea which forms of exercise are best for you. Generally speaking strive for a minimum of 150 minutes of physical activity every week. Some forms of exercise include walking, jogging, cycling and strength training. You will want to listen to your body during exercise. If you feel faint, dizzy, and/or nauseous stop exercising immediately. Lastly, during all exercise it is important to maintain ideal posture. Some common postures to avoid include arching your lower back, caving your knees inward and jutting your head forward. One of the most common errors made by individuals during the planning and implementation of exercise programs is the failure to consider rate of progression. Rate of progression is critical to helping you achieve your personal health and fitness goals in the most efficient and effective use of time and energy. In addition, failure to carefully consider and monitor rate of progression can also result in injury if progression is too fast or in poor exercise adherence if the progression is too slow.

Dr. Kathleen Hall
Preventive Medicine
Discover the exercise that matches the rhythms of your day and the needs of your body. Find exercise that is fun for you: dancing, backpacking, even swinging on the swing set in your neighborhood park.

Simply breathing deeply and tensing and relaxing muscles can be immensely restorative. Turn on some music and move your body in whatever way feels comfortable. Start slowly and build up the amount of time you devote to movement each day.

Studies show that three 10-minute increments of exercise spread throughout your day have the same health-giving benefits as one 30-minute session.

Exercise videos are a great way to sample a new discipline before you commit to taking a class. Some videos are broken down into short 10- or 20-minute segments to give you a quick lift when you're feeling out of balance. If you try something and you aren't enjoying it, try something else. Sample the wide variety of fun routines available and find the ones that restore and renew you. There are videos that give you instructions on how to exercise or do yoga in your bed, a chair, or an airplane seat. When you find something that clicks for you, you'll know it.

Make your choice: walk, swim, go to the gym, practice Pilates, yoga, tai chi, chi gong . . . the list goes on and on. Move your body and bring a deeper, more satisfying balance to the rhythm of your days.
Alter Your Life: Overbooked? Overworked? Overwhelmed?

More About this Book

Alter Your Life: Overbooked? Overworked? Overwhelmed?

Themes like “I just don’t have time” and “I’m exhausted” rule our lives today. We are overbooked, overworked and overwhelmed. Just getting done what must be done fills our days. The...

Continue Learning about Types Of Exercise

Types Of Exercise

Types Of Exercise

Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise ...

e program into your daily schedule.
More

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.