Are you looking at your body in the mirror and thinking, “Gee, I really miss the golden days?” You know that you are out of shape, but you really don’t know where to start.
No need to worry! worry! Starting with this month, Ron Phillips, Derek Taylor and the MyPH exercise & Fitness specialists will answer your questions and provide some simple workout routines to help those of us who have lost our way in the world of exercise and fitness. Some of this info will also be summarized in the next issue of
Good Health News.
Q: How much exercise should an adult get each week? ***
A: Start with 15-20 minutes 2-3 days a week. As your body gets conditioned, let’s kick it up a few minutes per day until you reach the suggested amount. Exercise needs to be a life style not a FAD!!!
Q: What type of excercise should an Adult get each week? ***
A: Here are some general rules from our Fitness Instructors: The average adult needs 2 types of regular exercise in order to keep the body healthy: Aerobic Exercise and Strength Training.
1. Aerobic Exercises
This type of exercise helps to open up your lungs and carries oxygen to every part of your body. Remember, oxygen speeds the healing of everything in your body. Our trainer suggests at least 20 minutes of age appropriate, moderate aerobic exercise each day. Now that’s only 10 minutes in the morning and 10 minutes in the late afternoon/evening. Now that you know the numbers, let’s keep it rea if you are just getting started and let’s keep it simple.
Moderate aerobic exercise includes activitities such as:
- Brisk walking: If it is too hot outdoors, try walking in a large mall with a friend. Purchase a Fitbit or similar device that will could your steps. You should aim for 10,000+ steps per day.
- Swimming: Swimming is another good moderate aerobic exercise. Even walking back and forth in the shallow end of the pool is great exercise.
- Mowing the lawn: Start slowly and work at your own pace.
- Elliptical: Start slowly and work at your own pace.
- Biking: Start slowly in a safe place. Bike with a friend.
- Dancing: Start at your own pace with music that you like.
2. Strength Training
This type of exercise strengthens the main body parts which are often called “the core muscles.” The core muscles include the muscles of the neck, back, the arms, thighs and legs. I recommend strength training with bands, weights and other equipment at least twice a week.
Always check with your doctor before starting a new exercise regime. Always start slowly and build up to avoid muscle injury. I recommend using exercise bands before weights. Lee Haney, WorldChampion Body Builder, reminds us that “Exercise is meant to stimulate, not to annihilate. The world wasn’t formed in a day and neither were we. Set small goals and build upon them.”