Get Fit and Improve Your Health Numbers
On Your Mark, Get Set Go!
The first step before embarking on an exercise routine is to consider your overall exercise goals, which could range from simply shedding a few pounds to running a marathon. Evaluate your current health status, focusing on your critical health numbers [blood pressure, waist size (BMI), weight, cholesterol and blood sugar], with the goal of using exercise to help keep them in a healthy normal range. It’s always a good idea to get medical clearance from your doctor, especially if you’re over 50 or have a preexisting condition such as high blood pressure.
Reality Check
Create a realistic routine. Carve out the time to exercise in your daily routine and honor it as sacred, whether that means going to the gym religiously every morning at 5 a.m., biking to the office during rush hour, or working out with resistant bands while watching reality TV at night. If you haven’t exercised for a while, start slow rather than jumping back in full throttle. For instance, begin with a gentle routine, such as walking briskly 10 minutes a day. In keeping with the US Surgeon General’s basic guidelines, you’ll want to work your way up to 150 minutes of moderate to vigorous exercise per week, which translates to 30 minutes 5 days per week.
Stretch It Out
Stretching increases flexibility, improves the range of motion of your joints and increases blood flow. Basic stretching is particularly important after you workout. Contrary to popular belief, stretching to warm up can actually cause harm since your muscles are cold and stiff, so always warm up first before stretching. When stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Keep stretches gentle and don't bounce. Hold a stretch for about 30 seconds, then switch sides and repeat.
Step It Up
An easy way to get moving is to follow one of Dr. Oz’s most popular mantras: Get 10,000 steps a day, which is the equivalent of 5 miles. Start by walking 30 minutes a day, which equals about 3,000 steps. Then add to that by taking more and more steps. Be creative! Take the stairs more often. Whenever possible, walk instead of driving.
Muscle Your Way to Better Health
When it comes to working out, don’t neglect your muscles. Strong muscles support and protect your bones joints, which wards off frailty. Aim to add 2-3 days per week of strength training to your exercise routine. Choices include weight lifting, resistance bands, or basic training exercises such as push-ups and sit-ups.
Don’t Ignore Your Core
Today many folks spend their day slouched over the computer screen which can be hard on the core. Core exercises not only help improve posture but can also help you develop fab abs to show off in your bathing suit. Planks are some of the best core exercises around and can be done anywhere. To do a plank, get into a push-up position, only put your forearms on the ground instead of your hands. Line your elbows directly underneath your shoulders and press your toes to the ground. Squeeze your glutes and tighten your abdominals, creating a straight, strong line from head to toes. Hold the position for as long as you can, and work your way up to a minute.
Get in Balance
Balance is important to improving overall stability and helping prevent falls as we age. Try a single leg balance by standing tall with your feet hip-width apart. Lift 1 leg and hold for 5-10 seconds. Repeat 5-10 repetitions on each leg. For a more challenging move, try doing biceps curls while standing on one foot, or on an unstable surface such as a balance board.
No Excuses Home Gym
Too busy to exercise? Create a “No Excuses” home gym. Use your body as the only tool you’ll ever need to do circuits of squats, lunges, crunches, etc., (or two sets of 8-12 reps each). Small hand weights provide a good workout for the arms, and a mat can be used for stretching and ab work. Start Dr. Oz’s No Excuses workout series today."
Stay Motivated
It’s easy to throw in the towel when it comes to exercise, especially when our busy schedules take over. If you do fall off the exercise wagon and miss a few days, don’t waste time beating yourself up. Just dive back in. To help maintain motivation, stick with exercises you like best, whether that means hiking trails, swimming or joining a bootcamp. If you do belong to a gym, classes can be a great way to stick to a motivating routine. Take a fun class like spinning or Zumba. Or consider working out regularly with a friend so you can both help keep each other on track.
Keep Your Eyes on the Prize
Measure and keep track of your progress to maintain focus regarding fitness goals. Consider keeping a written journal of your exercise routine and chart improvements. Savor your progress and know that by making exercise your daily medicine you’re reaping myriad rewards such as lowering blood pressure, dropping excess pounds and even preventing Alzheimer's and cancer.
