Exercise
After the holidays have come and gone, a few inches around the waistline might have come, but not gone. There is no better time to start or return to your exercise routine. Beyond losing inches, exercise benefits every part of your body from your heart to your muscles, joints, and even your brain. Exercise can help to gain balance, stability, strength, and overall wellness. Here are a few tips to get you started:
Start out slowly: If you are unfamiliar with exercising regularly, take it easy at first. Start with a walking routine, walking for about 20 minutes every day. After a couple of weeks, increase your intensity by increasing your speed or by increasing the length of your walk. Try walking for five minutes and running for one minute to increase your endurance.
Burst training: Far more calories are burnt by training in fast, high intensity bursts rather than long, low intensity cardio workouts. Try doing sprint exercises starting with a very short distance and working your way up to longer distances, about two lengths of a gymnasium. Plyometrics are also great burst training exercises, increasing your heart rate rapidly to maximize the number of calories you burn.
Wear good footwear: Ensure that you have supportive footwear while exercising. Depending on your gait, you may need more or less support. Ask your chiropractor to evaluate your gait for pronation or supination to ensure that you get the correct pair of shoes. An incorrect pair can result in things like shin splints and even stress fractures.
Stay hydrated: Being well hydrated will result in a better workout and a quicker recovery. When muscles are worked, they produce lactic acid, which is why the day after a workout you may experience soreness. Drink plenty of water to flush out that lactic acid build-up as soon as possible to minimize your muscle ache later. Water is also essential during your workout. Drink plenty of water the day before and keep a water bottle handy throughout your workout. To determine how much water you should be taking in, divide your weight in half and that is the number of ounces you should be drinking daily. Go above and beyond that number when you have a workout coming up.
Be consistent: The most important thing when starting a new exercise program is to stick with it. In the beginning, you may or may not see drastic results and before you get into a routine, exercise can seem like a big inconvenience. Be consistent though because in about three weeks, you will not only start looking better, but you will feel better as well. Exercise brightens your mood by releasing “good feeling” endorphins. It increases your metabolism and your energy. Exercise can add years on to your life by strengthening your heart and keeping your joints and muscles strong. When you do not see results right away, do not give up! Stick with your program, form an exercise group and watch the transformation in yourself begin.
Exercise is not a one time of year, New Year’s resolution. It can be as easy as parking further away from the grocery store and walking, or taking the stairs instead of the elevator. Exercise should be fun and rewarding. If it is not, try something different. There are many different types of exercise from water aerobics to hiking to organized sports. Go out, have fun, and do something good for yourself!
