So You Want to Start a Fitness Program?

Now that Memorial Day has come and gone, and the “unofficial start to summer” has begun, I can’t let May pass without bringing some attention to it being National Fitness and Sports Medicine Month. If you are not already being physically active, now is a great time to start.

There have been many population based observational studies, as well as laboratory-based studies, involving tens of thousands of people showing that regular physical activity and/or exercise has a variety of benefits. Some of these include improving cardiovascular and respiratory function, reducing coronary artery disease, decreasing the development of diabetes, decreasing anxiety and depression, enhancing feelings of well being, etc. Since it is also National High Blood Pressure Month, why not celebrate it by starting a fitness program to help keep your blood pressure at a normal level?

If you have not been performing regular physical activity or exercise, you may be wondering if it is safe to do so. In general, if you are a person with normal cardiovascular health, exercise should not increase your risk of heart attack. However, keep in mind that your risk does increase with age.

It is a good idea to follow the recommendation of the most recent Surgeon General’s Report on Physical Activity and Health (1996), which says “Experts advise previously sedentary people embarking on a physical activity program to start with short durations of moderate-intensity activity and gradually increase the duration or intensity until the goal is reached.” In addition, it also says “Experts advise consulting with a physician before beginning a new physical activity program for people with chronic diseases, such as cardiovascular disease and diabetes mellitus, or for those who are at high risk for these diseases. Experts also advise men over age 40 and women over age 50 to consult a physician before they begin a vigorous activity program.”

So what kind of physical activity or exercise should you be doing, and how much? For overall health, most people should aim for at least 30 minutes of moderate intensity “aerobic” type physical activity or exercise, such as brisk walking, swimming, or bicycling on most days of the week. Aerobic exercises (also known as “cardio”) strengthen your cardiovascular system and improve your respiratory health. These types of exercise lower your resting heart rate and blood pressure and improve your lung capacity.

Ideally, one would also include some type of strength training at least twice a week as well. This includes exercises such as push-ups, dips, pull-ups, squats, lunges, weight lifting, using bands, etc. These types of exercise improve your bone health, as well as your muscular strength. Strength training can often help improve balance, which in turn lowers the risks for falls. This is particularly important for those at risk of osteoporosis, and for the elderly.

So what are you waiting for? Go for swim, ride your bike, play on a jungle gym, or try inline skating. Get out there and walk or run with your friends, your family, and your pets! There are a myriad of ways to get (and stay) active, just use your imagination.