March 2007 E-News
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How to Make Exercise Fun!
By Gabe Mirkin. M.D.Most people who start a new exercise program drop out within the first two to three months. You are much more likely to continue exercising for the rest of your life if you find an activity that you love. When you are just starting out, it may be hard to visualize how exercise could ever be fun, because now it just seems like plain hard work. But as you get more endurance, meet like-minded people, develop your skills and start to pass a few people - instead of always being the last/slowest/least coordinated - you will start to see that exercise can be much more than a chore. Here are some tips for making your exercise program more enjoyable:
- ADD MUSIC. That's what many people enjoy most about aerobic dancing or spinning classes. Moving to your favorite sound is much more inspiring than silence. Almost any sport can be done to music. Safety caution: if you add music outdoors with a iPod, radio or CD player, make sure wearing earphones does not interfere with your safety. You should always be able to hear what's going on around you.
- ADD PEOPLE. Find an exercise partner or a class, go to a gym, or join a club. You will find local clubs for almost every major sport or recreational activity. Get involved! You are much more likely to continue your program if it's a sociable time and other people count on your participation.
- GO PLACES. Exercise indoors when you must, but on beautiful days, take your exercise outside and enjoy the scenery at the same time. Use your activity as an excuse to explore your area's parks, monuments, historic spots and natural beauty. Go on a weekend tour or vacation with others in your sport. Or just breathe the fresh air in your back yard.
- BECOME AN EXPERT. Whatever activity you pick, you will enjoy it more if you learn all about it -- the latest fashions and equipment, who's who among the professional and amateur stars and so forth. Search the web for interesting sites; join a discussion forum. Every activity has its enthusiasts and you will be amazed at how friendly and helpful they are.
- REWARD YOURSELF. When you finish a particularly vigorous session, get a massage. Sit in a whirlpool or sauna. Go out to (a healthful) lunch with your exercise partner. Set goals and plan special rewards for yourself when you reach them.
Pregnancy Fitness: The do's and don't's
There is not much information out there regarding exercise during pregnancy. Many women shy away from exercise during pregnancy for lack of sound advice regarding how much is too much. The truth is this: There isn't a lot of research to confirm the benefits of exercise during pregnancy, there is also no evidence to state it is unhealthy for the fetus. Exercise, if done in moderation is healthy for you and baby and in some studies was found to make for an easier delivery and recovery postpartum.Current recommendations for exercise while pregnant are:
- Minimize thermal stress by exercising in morning or late evening; swimming; avoid hot weather
- Level that does not result in pain, SOB or excessive fatigue (HR < 148 bpm)
- Adequate hydration: 1 pint before exercise& 1c every 20 min. during exercise
- Avoid lying on your back for ,> 2-3 min's. after first trimester
- Normal weight gain throughout pregnancy (25 to 35 Ibs.)
- Do not start exercising during pregnancy if you have not already been following exercise routine..
Leading Cause of Death in Women Prevented with Exercise
By Gabe Mirkin. M.D.Many research papers show that middle-aged and older women who are physically active are far less likely to suffer from heart attacks, the leading cause of death in women in America today. However, there has been very little research on the effects of physical activity during young adulthood on exercise patterns during middle and later age, and whether they influence heart attack risk in later life. Many years ago, researchers at Harvard Medical School recruited nearly 40,000 healthy female professionals, older than 45 years, for the Women's Health Study. Recent findings released from this ongoing study show that women who exercise when they are younger are far more likely to exercise when they are older and are far less likely to die of heart attacks (Medicine &Science in Sports &Exercise, August, 2005).
Women who exercised 12 months a year during high school years were more than twice as likely to exercise when they became middle aged and were also almost half as likely to suffer a heart attack as women who did not exercise in later life. So if you have young daughters, encourage them to start an exercise program that they can keep the rest of their lives. If you are a middle-aged woman and are not exercising regularly, get started now. It's never to late; even 90-year-old women who begin a supervised exercise program can see dramatic strength gains in as little as six weeks.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine.
Fitness and a Healthy Back:
Help maintain a healthy back while increasing your flexibility and strength. Try a Yoga class taught by certified Yoga instructor Mary Anderson.
Contact Summit Fitness for more details at 525- 5040.
