Articles by Dr. Whitney
Exercise Prescription |
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Exercise. To some it is a dirty word and to others, they cannot live without it. We all need it.
It has been shown that men over age 40 who exercise regularly have 30% fewer heart events than those who don’t. It is the one true fountain of youth. A reduction in aerobic exercise, weakening muscles, and stiffening connective tissue are all natural effects of aging. All can be reversed with exercise. It also improves our mood and self esteem as there is a physiologic cause to the “runner’s high”.
Before getting started, get a medical clearance from your doctor if you are over 40 years old or have 2 or more cardiac risk factors (high cholesterol, high blood pressure, diabetes, smoking, obesity, and a family history of heart attack or sudden death). A stress test should be considered.
The components of a well-rounded program are aerobic exercise, strength training, and stretching. The American College of Sports Medicine (ACOSM) recommends 20-60 minutes 3-5 times weekly of activity at an intensity of 65-80% of your maximum heart rate (MHR). MHR= 220-age. This aerobic benefit is achieved as long as you reach the total time in a minimum of 10 minute “bouts” of activity.
To start a strength-training program, consider hiring a certified strength specialist. Without proper technique and exercise combination, you place yourself at risk for injury. The ACOSM states that after age 65, strengthening and stretching are as or more important than aerobic training. Weak and tight muscles contribute to falls. Stretching is best done after other exercise as part of your cool down.
For those trying to lose weight, increasing physical activity is key to success. The National Weight Control Registry surveyed over 4000 people who lost and average of 67 pounds and kept it off for an average of 5.5 years. These people were successful! The four common keys to success were a low fat, high complex carbohydrate diet, eating breakfast every day, weighing themselves at least weekly, and 60-90 minutes of physical activity on most days.
Physical activity is not just exercise. It includes gardening, household chores, parking at the back of the lot, taking the stairs instead of elevator, and walking the dog. Consider getting a pedometer and increase your usual activity by 2000 steps daily. This is approximately 1 mile and will lose you 10 pounds yearly! Be creative.
Reduced physical activity is a major contributor to the increasing obesity in our youth. In the year 2000 there were almost 4 times as many overweight children in our country than in the 1960s. The American Academy of Pediatrics recommends limiting the combined use of TV, computer, and video games to 2 hours daily.
It has been shown that men over age 40 who exercise regularly have 30% fewer heart events than those who don’t. It is the one true fountain of youth. A reduction in aerobic exercise, weakening muscles, and stiffening connective tissue are all natural effects of aging. All can be reversed with exercise. It also improves our mood and self esteem as there is a physiologic cause to the “runner’s high”.
Before getting started, get a medical clearance from your doctor if you are over 40 years old or have 2 or more cardiac risk factors (high cholesterol, high blood pressure, diabetes, smoking, obesity, and a family history of heart attack or sudden death). A stress test should be considered.
The components of a well-rounded program are aerobic exercise, strength training, and stretching. The American College of Sports Medicine (ACOSM) recommends 20-60 minutes 3-5 times weekly of activity at an intensity of 65-80% of your maximum heart rate (MHR). MHR= 220-age. This aerobic benefit is achieved as long as you reach the total time in a minimum of 10 minute “bouts” of activity.
To start a strength-training program, consider hiring a certified strength specialist. Without proper technique and exercise combination, you place yourself at risk for injury. The ACOSM states that after age 65, strengthening and stretching are as or more important than aerobic training. Weak and tight muscles contribute to falls. Stretching is best done after other exercise as part of your cool down.
For those trying to lose weight, increasing physical activity is key to success. The National Weight Control Registry surveyed over 4000 people who lost and average of 67 pounds and kept it off for an average of 5.5 years. These people were successful! The four common keys to success were a low fat, high complex carbohydrate diet, eating breakfast every day, weighing themselves at least weekly, and 60-90 minutes of physical activity on most days.
Physical activity is not just exercise. It includes gardening, household chores, parking at the back of the lot, taking the stairs instead of elevator, and walking the dog. Consider getting a pedometer and increase your usual activity by 2000 steps daily. This is approximately 1 mile and will lose you 10 pounds yearly! Be creative.
Reduced physical activity is a major contributor to the increasing obesity in our youth. In the year 2000 there were almost 4 times as many overweight children in our country than in the 1960s. The American Academy of Pediatrics recommends limiting the combined use of TV, computer, and video games to 2 hours daily.
Last changed: Jun 02 2009 at 4:45 PM
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