How to Start Exercising Properly

What can regular exercise offer you? If you aren’t currently committed to regular exercise, there is no better time that today to start.  Wondering how to go about it and why? Physical activity will help you lose pounds, feel better and lengthen your lifespan. Texas Spine & Sports Therapy Center offers you services to help your body get stronger. We also offer nutritional counseling to ensure your body receives the nutrients it needs as physical exercise whips you into shape. Find out why exercise is so important to your health and how you can start exercising properly this year!

Activity for a longer, healthier life

Prolong your life and to avoid chronic conditions and illnesses by incorporating weekly exercise. Avoid chronic diseases such as diabetes, heart disease, obesity, high cholesterol, and more with regular physical activity, suggests the American Heart Association. Through 150 minutes of moderate exercise every week, or 75 minutes or vigorous exercise, you can do wonders for your overall health and well-being. Strive for exercising 30 minutes a day,  5 days a week. Another option? Break those 30 minutes up throughout your day to keep your heart pumping and your body moving.

Movement and the mind

Your physical health is important but without good mental health, the physical health won’t get you that far.  Almost any form of physical activity can act as a stress reliever according to the Mayo Clinic.  Exercise prompts your brain to create more positive neurotransmitters (called endorphins) that improve your mood. Positivity increases your self-confidence, relaxes you, and can reduces symptoms of anxiety and depression. Exercise also fosters better, deeper sleep better and keeps your circulation moving carrying nutrient-rich blood constantly to the organs and tissues that need it.

When should you involve a medical expert?

In your excitement to get going, don’t forget to involve a doctor before you begin regular exercise. The Mayo Clinic suggests you see a doctor before starting an exercise program if:

• You have heart disease.
• You have asthma or lung disease.
• You have type 1 or type 2 diabetes.
• You have kidney disease.
• You have arthritis.
• You’re being treated for cancer, or you have recently completed cancer treatment.
• Pain or discomfort in your chest, neck, jaw or arms during physical activity
• Dizziness, lightheadedness, or fainting with exercise or exertion
• Shortness of breath with mild exertion, at rest, or when lying down or going to bed
• Ankle swelling, especially at night
• A rapid or pronounced heartbeat
• A heart murmur that your doctor has previously diagnosed
• Lower leg pain when you walk, which goes away with rest
• You’re older than 35 years.
• You have a family history of heart disease before age 60.
• You smoke or you quit smoking in the past six months.
• You don’t normally exercise for at least 30 minutes, most days of the week.
• You’re significantly overweight.
• You have high blood pressure or high cholesterol.
• You have type 1 or type 2 diabetes, or you have impaired glucose tolerance (also called prediabetes).

Choose something you enjoy

To find lasting success with exercise, it is important to choose something that you enjoy doing. The number of exercise options out there to choose from range from simple to complex.  Walking, dancing, gardening, biking, even doing household chores provides you with daily exercise. If you start to see your motivation lagging, change it up! The important thing is to keep on moving–your heart will thank you for it!

Calculate your maximum heart rate and target zones

One of the classic newbie mistakes when starting an exercise program is not being conscious of what your heart is doing during exercise. This is where involving an expert can be really beneficial.

Monitoring the intensity of your exercise will keep your heart healthy and strong. You can do this by checking your heart rate (pulse) during physical activity. (Some advanced sports watches are equipped with heart rate monitors that are helpful for this).  According to the CDC, for moderate-intensity physical activity, a person’s target heart rate should be 50% to 70% of his or her maximum heart rate. Don’t know what your maximum heart rate is? The Mayo Clinic provides a simple formula.  Subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.

After calculating your maximum heart rate, calculate your target heart rate zone to ensure your heart is getting the benefits it needs but not being overworked. Use an online calculator to determine your desired target heart rate zone.

Call for a consultation today!

Do something new today to improve your health! Decide today to start exercising to feel better and live longer. If you want help kick-starting your health or need our rehabilitative services, simply call our Texas Spine & Sports Therapy office today at (512) 806-0015 for your free consultation!