A common New Year’s resolution for many people is to get to the gym more. But exercising is so important for our health and happiness that it shouldn’t wait for January 1st to come back around.
Exercising is about more than just losing weight or feeling comfortable on the beach – exercising is a key factor in how our bodies age.
Exercise can:
Make You Feel Better
- Improved sleep – As long as you don’t exercise too close to bedtime, regular physical activity can help you fall asleep faster and promotes deeper sleep as well.
- Boost endorphins – Exercise produces endorphins. Endorphins diminish your perception of pain and make you feel happy.
- Improve stamina – When you perform continuous and rhythmic physical motions your body is getting used to learning how to use energy more efficiently. The more often you exercise, the more your body can learn, and the longer you can continue.
- Increase Energy – Physical activity helps to distribute oxygen and nutrients to your body more efficiently, giving your whole body an energy boost!
Make Your Doctor Happy
Help You Move Easier
- Lubricate Joints – Exercises with high repetitions and low resistance are a good warm up and won’t cause excess inflammation in your joints.
- Weight Management – The more weight your body has to carry around, the more stress that your joints have to bear. Excess weight also has links to diabetes, heart disease, and sleep apnea.
- Build and Tone Muscle – The stronger your muscles are, the less pressure that your joints will endure. This is especially helpful for those living with arthritis
- Enhance Flexibility – Improving your balance, coordination, and reach will help to prevent fall-related injuries and make it easier for you to reach that higher shelf.
It doesn’t take a huge investment of time and doesn't require a gym membership to get more exercise. A few simple stretches every day, or taking the stairs instead of the elevator are a great start! The most important part is to make sure that you’re consistently getting up and moving.
Here are some guidelines for getting started.
- Cardio
- 3 times a week for beginners.
- Less than 200 minutes per week or 60 minutes per day.
- Weight Training
- Each muscle group should be trained no more than 3 days per week.
- Don’t target the same muscles on consecutive days.
- Start with low weights and if it’s too easy, add more reps.
- Stretches
- Take your time and go slow.
- Stretch at least 3 days a week. Every day is great!
- Stretch before doing more vigorous activities to reduce the chance of injuries.
- Stretch after your body is warmed up to help relax the muscles that you’ve just worked.
As always, consult with your doctor before starting a new routine.
If you need some help caring for your loved ones while you go out to get some exercise or if you need some assistance getting your loved ones to exercise, we’re here for you!
