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When it comes to exercise: I'm Guilty How About You?
Three months ago in this column I promised to prescribe an exercise plan in the next month and here it is - three months later.  This Seabrooker is accustomed to putting exercise off, for a day, a few days, maybe a week and even a three months, so I plead guilty. One prominent authority in the field of exercise physiology, Dr. James Rippe of Boston quipped that "most people are not choosing between walking and running they are choosing between sitting and walking."  Unfortunately sitting usually is the choice in the United States where according to a recent story in USA Today  only 22 % of our citizens are active enough to get the health benefits from exercise we described in the April Seabrooker. 

    

Types of Exercises
Not all exercises are the same.  In fact, exercises can be categorized according to different types just like food has different groups.  In exercise, as with diet, it is most healthy to have a balance.  The types of exercise are listed in the table and can be found in a most readable book (which I strongly recommend) published by the National Institute on Aging (800-222-2225) entitled Exercise: A Guide.    ENDURANCE exercises are activities usually thought of as "exercise."  They are aerobic, meaning they require increased oxygen consumption that improves the function of your lungs, heart and circulatory system.  These exercises produce most of the health and aging benefits.  STRENGTH exercises are generally done with  light weights and are designed to build muscles which make you stronger and more independent.  BALANCE exercises prevent falls and other accidents that often lead to disability as we get older.  FLEXIBILITY exercises are essentially stretching and should be done before any of the other exercises, since they prevent injury that might occur with the other forms of exercise.  You should stretch before performing endurance activities.  
    
Endurance Exercises
These are the most familiar exercises and the most healthful.   Any physical activities that cause your heart to beat more frequently and usually  provoke perspiration qualify.  These exercises include gardening, walking, jogging, tennis or biking or swimming and so on.  Because these exercises are the most important we will help you decide how to incorporate them into your daily living by answering two common questions. 
     
How Often?
Above we wrote daily.  It used to be said that doing endurance exercises three times a week was sufficient.  Well,  three is better than two or one day, but now the scientific data show that some form of aerobic exercise for 30 minutes every day of most weeks is best for you.  If 30 minutes is too much at one time, then you can divide the exercise into 10 minute sessions - but no less than 10 minutes, and you should try to do this every day once you are in shape.  
     
How Much?
Every person has an individual quantity of exercise that is right for them.  The idea is to build stamina and endurance.  The idea is not to overdo it and actually harm yourself.  How do you judge what is right for you?  For starters, exercise should not make you so breathless that you cannot talk (this is just one reason it is good to exercise with others.)  Likewise it  should not make you dizzy or cause chest pain.  The way to progress is to measure distance and time while working about the same amount.  For example, for a week or so one might walk a mile in 30 minutes and then increase the distance to a mile and a half in the same 30 minutes using the same amount of exertion - which can be judged by counting your heart rate (see table.)  In other words, exercising more and more, but achieving the same heart rate over months is the best way to build endurance.  In time you will need to increase both the difficulty and perhaps the duration of the exercise.   
 
At Seabrook we have one nicely measured circular track, called Seabrook Island Road which is 5.4 miles in circumference.  Let's walk, run, and/or bike it as one of several exercises to get in and stay fit.   
 

MUSCHealth.com Online Health Library Related Links:
Watch Your Weight
Obesity and Cardiovascular Disease
Exercise

 Other Online Resources:
Exercise for Seniors- National Library of Medicine
Exercise: A Guide from the National Institute on Aging
Exercise for the Elderly- American Academy of Family Physicians
Starting an Exercise Program- American Academy of Orthopaedic Surgeons

Additional Online Resources Outside MUSCHealth.com:
(MedlinePlus, is an excellent source of health information from the world's largest medical library, the National Library of Medicine. Health professionals and consumers alike can depend on it for information that is authoritative and up to date. MedlinePlus has extensive information from the National Institutes of Health and other trusted sources on over 650 diseases and conditions.)

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